5/3/13 Friday
Fitness
A1. Romanian Deadlift @ 30×1; x 6-8 reps x 3 sets; Rest 45 seconds
A2. Single Arm Press; 8-10/arm x 3 sets, Rest 45 seconds
A3. V-ups; 15-20 reps x 3 sets, Rest 45 seconds
+
Complete as many Man-Makers as possible in 5 sets of:
60 seconds work 60 seconds rest
Performance
A. Build to a heavy snatch in 15min or less.
B. Build to a heavyish Clean and Jerk in 12min (only!) – Only build in weight to the extent of sound speed and mechanics!
C. Bench Press @ 30X0
5 reps @ 60% of 1-RM
3 reps @ 75%
1 rep @ 85%
3 reps @ 80-82%
3 reps @ 85-87%
2 reps @ 90-92%
7 reps @ 75-77% x 4 sets
Rest exactly 2 minutes between sets.
Increase loads by 1-2% from last week.