31.07.12

Oly Tekkers

1) 5X2 Snatch off High Boxes (at hip) – heavy but clean, rest 60 sec.
2) 5X2 Cleans + 1 Split Jerk off High Boxes (at hip) – heavy but clean, rest 60 sec. 

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.

1) Back Squat: Every Minute On The Minute for 7 minutes – 2 reps @ 90%

2) 5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.

Notes: The first rep of each set should have a 5 count (second) pause in the absolute bottom position. When you stand, DO NOT bounce to initiate out of the bottom.

Conditioning

For time:

Row 500m (ALL OUT – do not pace knowing more work is coming)
-rest 1 minute-
30 KB Snatches 32/24kg
-rest 1 minute-
Row 1000m
-rest 1 minute-
50 KB Snatches 32/24kg

30.07.12

Oly Tekkers

1) Snatch: 3X1@75%, 1X1@80%, 1X1@85%, 3X1@90%, 2X1@85%, 2X1@80% – rest 30-60 seconds.
2) Clean & Jerk: 3X1@70%, 1X1@75%, 1X1@ 80%, 3X1@85%, 2X1@80%, 2X1@75% – rest 30-60 seconds.

Accessories

1a) 3X5 Behind the Neck Push Press (Snatch grip) – heaviest possible, rest 60 sec.
1b) 3X5 Pendlay Rows – heavy, rest 60 sec.

Conditioning/Skill

Take 20 minutes to perform the following:

5 rounds NOT for time of:

ME Strict Pullups
Max Distance HS Walk or ME Shoulder Touches
ME UB Double-Unders

Notes: HS Walks should be performed if you can ambulate more than 10′ unbroken. If so, you may take 3 attempts to get your longest unbroken walk each round. If you are still learning the movement you may make a few attempts at HS walking, but then accumulate as many unbroken shoulder touches as possible each round.