Week 7/9

Week 7 of 9 and some of you are already doing your old PRs for doubles and triples!  Keep the energy high and stay motivated.  Lifting gets heavier while the volume drops a bit for the next 3 weeks.  Conditioning will continue at the current level until the Open finishes.  Keep each other accountable and continue pushing for mastery on your individualized skill work.  <insert witty Jacked and Tan trademarked quote>

Monday 3/25/13 –

Snatch: 60%x2, 70%x2, 80%x2, 85%x2, 90%x1, 80%x2, 85%x2, 90%x1
Clean and jerk: 60%x2+1, 70%x2+1, 80%x2+1, 85%x2+1, 90%x1+1, 80%x2+1, 85%x2+1, 90%x1+1
Front Squat: 60%x3, 70%x3, 80%x3, 85%x3, 90%x2, 80%x3, 85%x2
Conditioning: EMOM 12 min – even min do 3 heavy presses (may add weight each min), odd min do 8 hard, fast pulls on the rower (aim for 30+ SPM)

Tuesday 3/26/13 –

AM: 10 min HS walking practice
AM: AMRAP 7 min thrusters (115/80lbs), toes-to-bar done ladder style 3,3,6,6,9,9…
PM: row 1 min, jog 1 min, single unders 1 min x6 – all done at z1 (easy) pace
PM: 20 min mobility/foam rolling/stretching session

Wednesday 3/27/13 –

Power snatch: 60%x2, 65%x2, 70%x2, 75%x1, 70%x2, 65%x2
Power clean and JERK: 60%x2+1, 65%x2+1, 70%x2+1, 75%x1+1, 70%x2+1, 65%x2+1
Clean pull: 85%x3x4
Squat: 60%x2, 70%x2, 80%x2, 85%x2
Conditioning: For time – 50 total alternating DB snatches (60/40lbs), 50 total DB push presses (must do 25 with each arm) (60/40lbs), 50 GHD sit-ups

Thursday 3/28/13 –

Rest, recover, and prep for 13.4

Friday 3/29/13 –

13.4

Saturday 3/30/13 –

Snatch: 60%x2, 70%x2, 80%x2x2
Clean and jerk: 60%x2+1, 70%x2+1, 80%x2+1x2
Squat: 60%x1, 70%x1, 80%x1, 85%x3x3
Conditioning: Mixed gender pairs FOR TOTAL TIME – Row 1,000 meters while partner holds 215/145 in the front rack position, 75 burpees while partner holds 135/95 overhead, 50 thrusters 95/65, while partner holds the ring dip support position – partner may only work when position is being held by other partner, you all are responsible for weight changes (only two barbells per team)