Wednesday October 15th, 2014

Fitness:

A. Clean Grip DL. 2.2.2.  x 4 sets  rest 10s / rest 2 minutes

B. seated russian med ball twist  15-20 x 5 sets

C. side plank on elbow  ASMSAP

+

AMRAP in 5 minutes

5 deadlifts - use ~50% of arm

5 box jumps step down. 

Performance

A. Clean Pulls; 5, 5, 3, 3; rest 2 minutes.
B. Hanging Windshield Wipers; 20 reps x 5 sets; rest 90 seconds
C. Side Plank on Hand with Feet Elevated @ 8-12″; As Many Seconds As Possible x 4 sets/arm; rest 90 seconds between arms

+
AMRAP in 5 minutes:
5 Deadlifts @ 225/ 175#
5 Box Jumps (step down)

notes:
A. this is not a spazzy deadlift. Use your clean position and pull with the same mechanics. Reset quickly at bottom. Use hook grip.

B. https://www.youtube.com/watch?v=fJBkAegr-cM
sub seated russian med ball twists.

C. sub side planks on elbow or use less elevation for feet.

AMRAP:
open it up and hang on. Keep rest short. Be smart about DL form. Scale weight down if you can't do 5 unbroken.


+

“Sweat Sesh”
1K row @ 80% effort
rest for 2 minutes off the rower
x5 rounds



Programming template for a bit:

Monday- snatch intense, squat intense, upper body pull  +  conditioning
Tuesday - Press intense, Press volume +   row/burpee conditioning
Wednesday - Pull intense, abs/oblique/bracing, + short intense conditioning
Thursday  rest/ aerobic conditioning.     Make up day or extra mobility.
Friday - Oly work, squat volume.
Saturday - Upper body gymnastics volume, + longer conditioning piece.
Sunday - rest/makeup or get ahead day.