12/15/14

Deload week, boys and girls. Testing week coming, then it’s time to get ready for The Open.

 

Competitor:

 

BBG

 

1) 5X1@80% Snatch from blocks (just above knee) – rest as needed

 

2) 5X1@80% Clean from blocks (just above knee) + Jerk – rest as needed

 

BB Cycling

 

3X5 UB Snatches (full squat – from the floor) @ 65% (of max Snatch) – rest 90 sec.

 

Strength

 

4X3@80% (of 3rm) Front Squats – rest 2:00

 

Conditioning

 

3 rounds for time of:

 

9 Power Cleans 205/140#

21 Ring Dips

 

Streamline:

 

BBG:

 

1) 5X1 Snatch – work to a max for the day, rest as needed

 

Conditioning:

 

4 rounds for total working time of:

 

10 OHS 95/65#

50 DU

5/3 (5 for men/3 for women) Muscle-Ups

 

Rest 1:00 after each round.

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