Wednesday, October 27, 2010

Workout 1:
A1. back squat with chains @ 30X2; 3-4 x 5; rest 90 sec (225#,240#,255#,265#,270#)
A2. power snatch @ 13X0; 3-4 x 5; rest 90 sec (115#,125#,135#,145#,155#)
B. front squat @ 30X0; 3,3,3 - 80%; rest 1 min (205#,215#,225#)
C. knees to elbows moderate speed; 15 unbroken, rest 1 min x 5
D. windshield wiper practice - 3 min

rest 8+ hours

anaerobic lactic power:
6 sets @ 100%:
30 sec amrap clean and jerk - 135# (10/10/9/8/10/10)
30 sec amrap box jumps - 24" (22/20/20/20/22/22)
30 sec amrap KBS - 2pd (13/13/10/10/10/10)
30 sec amrap burpees - little jump(12/10/10/10/10/11)
rest 6 min b/t sets actively walking or biking

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