Friday, 3 August

1) 7X1 Snatch off High Boxes (at hip) – heavier than last week, rest 60 sec. 

*185/205(x)/205(x)/205/205(x)/205/205(x)

2) 7X1 Clean & Jerk off High Boxes (at hip) – heavier than last week, rest 60 sec. DEMO VIDEO

 *265/275/280/280/285/285/290(-jerk)

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.

1) Back Squat (please read the directions carefully):

Set 1: 1 Back Squat every 30 seconds for  for 2:00 @ 90% (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.

*Rest 3:00 exactly.

Set 2: 1 Back Squat every 30 seconds for  for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.

*Rest 2:00 exactly.

Set 3: 1 Back Squat every 30 seconds for  for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.

*Completed with 385#

*Not Easy.....

2) 5X3 Front Squats – heavier than last week (no pause), rest 90 seconds.

*285/315/330/340/350(-1)

*Felt pretty good, more there if I wasn't crushed from previous strength work. 

Front Squat 3RM Video
http://vimeo.com/47053143 

Conditioning

10 minute AMRAP of:

50′ Burpee Broad Jumps

15 T2B

*5+10 T2B

*Subbed T2B because I needed the work more than pullups