November 16, 2013

Warm up: 

Tgu - 2 windmills x 2 +2 x 5

Hypers x a lot

5 min sled walks

Oly:

Snatch: 80% x 1, 82% x 1, 85% x 1, 87% x 1, 82% x 1, 80% x 1       

Clean and jerk: 80% x 1, 82% x 1, 85% x 1, 87% x 1, 82% x 1, 80% x 1       

Assistance:

Good morning: 50% x 10 x 2 

Heavy hyperS 3 x 10

WOD:

50 single arm overhead walking lunges (25 right/ 25 left)  50#/30#

25 ring dips 

50 air squats

100 double unders

25 CTB pullups

50 single arm over head walking lunge ( 25 right/ 25 left)

200m farmers carry with 2 70# kb or db

AOD

Next weekend we are going for a max snatch and clean and jerk. Take care if yourselves. Stretch, deload on days you are not feeling 100% and stretch again. Lastly, sleep is key! Make sure y'all are getting good sleep!!!