Week 8/9

Low volume, high intensity week with the lifting.  Less than 150 total reps of conventional lifts.  Conditioning continues more or less at the same volume.  I've front-loaded Monday with the lifting to lighten Wednesday's volume slightly.  Next week is max week, so get some solid work in this week!

Monday 4/1/13 –

Snatch: 60%x1, 70%x1, 80%x1, 85%x1, 90%x1, 95%x1, 90%x1, 85%x1
Clean and jerk: Same as snatch
Front squat: 60%x2, 70%x2, 80%x2, 85%x2, 90%x2, 95%x1, 90%x2
Clean pull: 90%x2x4
Push press: 60%x3, 65%x3, 70%x2x3 – based off jerk
Conditioning: None – this is not an April Fool’s joke

Tuesday 4/2/13 –

Skill: Chest to bar pull-ups – practice your kip whether it be butterfly or conventional, less than 30-40 total reps
Work: 50 Turkish get-ups, 25 each arm (50/35lbs)
Conditioning: 1k row, rest 3 min, x4 - score each 1k

Wednesday 4/3/13 –

Squat: 60%x2, 70%x2, 80%x2, 85%x2, 90%x2, 95%x1x2
Conditioning: EMOM for 12 min – even min do 3 power cleans + 1 power jerk @ 70%, odd minutes do 10 GHD sit-ups
Rest 10 min
Conditioning: AMRAP 6 min – 4 hang power snatch (135/95lbs), 8 ring dips, 12 total step-ups (24/20”) with 2 KBs in front rack position (35/20lbs)

Thursday 4/4/13 –

Rest and prep for 13.5

Friday 4/5/13 –

13.5

Saturday 4/6/13 –

Snatch: 60%x1, 70%x1, 80%x1, 85%x1, 90%x1, 85%x1, 90%x1
Clean and jerk: Same as snatch
Front squat: 60%x2, 70%x2, 80%x2, 90%x2, 95%x1, 90%x2, 95%x1
Conditioning: TBD