Friday, 121914

Tasia 

am:

A. Snatch: High Hang 3RM (hip); build in 15 min 

B. Snatch Balance + OHS x 2 @max snatch; every 2 min complete 1 rep in this complex X 5 sets  (this is the goal. If your snatch balance doesn't like up with these be smart)

C. 500m Rows @80% effort, less than normal splits prior weeks x 4-5; rest 3 min between 

pm: 

A. Snatch Wave 3.2.1 format; first triple starting at 70%...climb with goal of heavy singles in mind for the wave. Be smart and learn how to wave properly for YOU. 

B. Running Clock 

0-5 min complete 

21-15-9 “Diane"

Deadlifts 225/153

HSPU

rest 5 min 

@10-15 min 

21-15-9 “Fran"

Thrusters 

pullups 

@ 20 min mark 

2k Row AFAP 

C.  Scap / Shoulder ; Recovery / Pull variations 

Monday, 06242013

Ready...

A. Snatch - Triple - TnG

B. for those with under 3 min Fran, do "Heavy Fran" 15-12-9 of 135/93 and C2B.  Those not below 3, regular "Fran" and shoot for below 3 :-)

C. Back Squats 4x9 @75% - across

^ week two of our squat cycle

Friday, 05032013

Session 1
A. Complex
Power Clean / SqT Clean / Front Squat / Jerk
B. Push Press - 2RM
C. Intervals @Z5 x 12 interval

Session 2
A. "FRAN"
Rest 10 min
B. Back Squat - Single for Day
Rest 5 min
C. 55-60% of above , back racks lunges. Alternating. 2 sets of Max Reps. Resting 3x the length of set between.
D. Intervals x 12-15 min :30 on :15 off @ Z3 ish. Sustainability being key. Aerobic and recovery at same time.

***Fran will be a bit "altered" for some. :-)