Wednesday: 140813 (1-3)


Olympic Weightlifting: Pick One (2-4 sets of 1-3 reps)
3-Position Power Clean: (#)
3-Position Clean: (#)
Power Clean + Clean (1+2): (#)
Power Clean: (#)
Hang Power Clean: (#)
Clean: (#)
Hang Clean: (#)

Strength: 5×5 (1 Top Set)
Back Squat: (#)
Deadlift: (#)

Assistance: Pick Two (2-4 sets of 6-15 reps)
Cable Crunch: (#)
Incline Situp: (#)
V-up
Knees-to-Elbows
Leg Raise
Toes-to-Bar

Conditioning:
Warm-up:
1 Mile Slow Run.

Intervals: Pick One
8×200 Meter Intervals.
4×400 Meter Intervals.
2×800 Meter Intervals.

Cool-down:
1 Mile Slow Run.

Advertisements

Friday: 140725 (7-5)


Olympic Weightlifting:
Clean: 50%x1x4-8 (#)
Clean High Pull: 50%x1x4-8 (#)

Strength:
Front Squat: 50%x1x4-8 (#)
Jerk: 50%x1x4-8 (#)
Push Press: 50%x1x4-8 (#)

Conditioning:
3 Mile Slow Run.

Post time to comments: