October 28, 2013

Warmup:

Bands to hip and hamstrings

Oly:

Power snatch and snatch - 77% x 2 x 4       

Jerk - 80% x 2 x 5       

       

Main:

Back squat vs bands ( high bar/narrow stance)  - 10,5,2 then find a heavy single

80% max reps

Clean pull - 98% x 3 x 5

Assistance and core:

Weighted sit-ups - 3 x 10   

Hypers x 15 x 3 x Heavy

Cardio:

Run 1 mile for time

Rest 3 min

Then 3 x:

Run 400m for time

Rest 90 sec

Finish:

Roller and a lot of stretching

AOD