12/16/13

A.M.

Air Dyne 20 min easy

20 min practicing:

*pistols w/ perfect form.. try to find most stable knee position

*free-standing HSPU

*Turkish Get Up

*Triple Unders

*Back Levers

*Front Levers

Pm

A. Front Squat @ 50X1- build to 3RM, next set 2RM, next set 1RM

-285, 305, 325

B. Snatch Cluster- 4 x 1.1.1 (10 sec b/w reps); rest 2 min (full squat)

-185, 195, 205, 205

C. Clean & Jerk- 4 x 1.1.1 (10 sec b/w reps); rest 2 min 

-245, 245, 245

D. Front Rack Step Ups- 3 x 6/leg; rest 2 min (focus on driving off of heel, don't use off leg until you're all the way up on the box) 

- 135

E. Front Rack Lunge @ 30X1- 4 x 10 steps; rest 2 min 

205, 225, 245, 245