Today is the start of the new wave. The focus of this wave is Olympic lifting. In This last wave you found a lot of your maxes and worked the traditional lifts. If you have not found maxes on olympic weightlifting movements then use this week to find them ie. power snatch, ohs, etc... During This 8 week wave I will NOT program Metcons. You have the option to follow TC workouts( LEVEL 2 - which are Freaking LEGIT, .Com, or any other metcon programs you see fit. Do about 3-4 Metcons a week to allow for necessary recovery. This whole wave is great to use during the 2015 OPEN as the loads at the end of the week will be "light".
Week 1 Day 1:
1 Power Snatch + 2 Snatch: 65% (1+2) x 2 sets, 70% (1+2) x 3 sets - use P.SN %
Jerk: 70% x 3 x 2; 75% x 3 x 3 ( re-set every rep- focus on getting under bar being stable in the shoulder - hold receiving end for 1-2 sec.) - use split %
3 sec Puase Front Squat: Work up to a Heavy single
Clean pull: 70% x 3 x 7 sets - use heaviest clean %
Assistance:
GHR 3 sets x 10 - pause at parallel to floor
super set
20 v-ups
Hypers 3 sets x 20
AOD
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