Conditioning ramp up!

12/28/13 Monday –

Snatch: heavy single; 85%x1x3
Clean and jerk: heavy single; 85%x1x3
Front squat: heavy single; 90%x1x2
Conditioning: 8 min – odd minutes 5 OHS @ 70% of OHS (try 70% of snatch if no OHS max), even minutes 12/8 ring push-ups

12/29/13 Tuesday –

Mid-hang snatch: 70%x1x8 EMOM
Power clean power jerk: 75%x1x8 EMOM
Conditioning: row 1 min, run 1 min, single unders 1 min x6 – all done at a slow zone 1 (easy) pace

12/30/13 Wednesday –

Snatch: heavy single; drop sets same as Monday IF FEELING GOOD
Clean and jerk: heavy single; same notes
Back squat: 80%x1x3
Conditioning: 10! DB hang power clean and push press (heavy), GHD sit-ups

1/31/13 Thursday –

Tall snatch: 4x3
Power clean: build to heavy set of 3 not touch and go; 80%x3x3 touch and go
Conditioning: 3 rounds - AFAP 15 burpees, 10 chest to bar pull-ups, 2 min 95% Airdyne, rest 8 min – this should hurt, immensely

2/2/13 Saturday –

Clean and jerk: heavy single
Below the knee hang snatch: heavy single
Conditioning: teams of 4 – 1,000 double unders; 3k row; 100 thrusters, 100 SDHP, 100 deadlifts (135lbs) – for every female on the team subtract 10lbs off the bar and 10 reps off the barbell movements – DU must be done in sets of 50 (not unbroken) and no single team member may do more than 500, barbell movements must be done in sets of 5 at the least