Monday, December 24th, 2012
Snatch Intense + Clean and Jerk Intense + Back Squat/Muscle Up(no more than 5 sets)
A. Snatch(Mid Thigh) off blocks or plates, 1.1.1.1 x 4 sets, rest 2 minutes between sets.
B. Clean and Jerk, work to a heavy set of 2, follow the rep scheme of starting @ 50% x 3 reps, 55% x 3 reps, 60% x 3 reps, 70% x 2 reps, 75% x 2 reps, 80% x 1 rep, 85% x 1 rep, 90% x 1 rep, rest as needed between sets. Time Limit is 15 Minutes.
C1. Front Squat @ 85% of weight from December 10th, 2-3 reps x 5 sets, rest 1 minute.
C2. Muscle Ups, 2-3 reps or 3-4 reps x 5 sets, rest 2 minutes.