Week 5/9

Medium volume lifting, higher volume conditioning.  Next week is even lower volume lifting and even higher volume conditioning.  Then we have 2 weeks of higher intensity lifting followed by a taper week for our lifting retest.  Keep recovery a priority.

Monday 3/11/13 –

Snatch: 60%x3, 70%x3, 80%x3, 85%x2, 80%x3x2
Clean pull: 80%x3x2, 85%x2x2
Squat: 60%x3, 70%x3, 80%x3x2, 85%x2x2
Conditioning: 6RFT – 5 hang power cleans, 2 power jerks (185/135lbs), 30 double unders, 1 min rest
LADIES ONLY: 2 min AMRAP ring dips to full depth, rest 2 min, x2

Tuesday 3/12/13 –

EMOM 10 min: 3 weighted muscle-ups (20/0), 8 abmat sit-ups
1a) 80% set of strict HSPU capped at 20 + 80% set of kipping HSPU rest 1 min x3
1b) 10 STRICT glute ham raises rest 3 min x3 (She is not doing them strict...)
Conditioning: AMRAP 20 min – 500m row, 10 pull-ups, 20 push-ups, 30 box jumps (30/24in), 400m run

Wednesday 3/13/13 –

Hang power snatch: 60%x3, 65%x3, 70%x3x2 – work on quick change of direction
Clean and jerk: 60%x3+1, 70%x3+1, 80%x3+1x2
Snatch pull: 85%x3x4
Front squat: 60%x3, 70%x3, 80%x3x3
Conditioning: 3RFT – 350m row, 50 unbroken double unders

Thursday 3/14/13 –

13.2 Prep work

Friday 3/15/13 –

13.2 very likely followed by another conditioning piece – hopefully short and heavy

Saturday 3/16/13 –

Big day of BB work followed by a team workout followed by an optional (mandatory) track workout to be done together