Sunday, April 14, 2013

130410


Warm up: 3 rounds
Step Ups on 24" box x 8 e/l
rest 15 sec
Peanut/Double Lacrosse Ball Upper Back Smash x 45 sec
rest 15 sec
Suicide Shuttle Run: run to 40 yds then back, 30 yds then back, 20, 10
rest 15 sec
Press from split jerk position x 10 @ med weight
rest 15 sec

Olympic: ALL
Off Boxes @  Just below knee:
- Power Snatch x 1 + OHS x 3: 6 sets all at same weight (75-85% of snatch) rest 45 sec between efforts
REST 2 Min
- Power Clean + Front Squat x 2 + Push Jerk: 5 sets all at same weight ( 80% of CJ or close) rest 45 sec between efforts

Conditioning:
Helen

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