Friday, 23 April 2010

Skill Work:
Snatch - 75% of Monday's Heavy Single x 1 x 3
Clean & Jerk - Heavy Single

Strength:
Deadlift (w/ plates ~2" off ground) - Find your 1 Rep Max

WOD:
Sprints:
15 x 40 meters
Rest approximately 1 minute between reps.

Post weights and split times to comments.

Friday, 16 April 2010

Skill Work:
Muscle Snatch - 85% x 2 x 2
(Power Clean + 2 Front Squats + Split Jerk) 65% x 3 sets

Strength:
Deadlift (w/ plates 2" off ground) - Find your 3 Rep Max

WOD:
Sprints
- 300 meters
- 200 meters
- 100 meters
- 200 meters
- 300 meters
Rest 2-5 minutes between each sprint.

Post weights and splits to comments.

Friday, 9 April 2010

Skill Work:
- [3 Position Snatch (High-Hang, Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
- Snatch - Heavy Single

Strength:
Deadlift (w/ plates 2" off ground) - Find your 5 Rep Max

WOD:
Sprints
8 x 200m
Rest 2-3 minutes between efforts

Post weights and splits to comments.