pmclass

    03/02/2014

    Monday, February 3

    Athlete Development
    A1. Box Step Up 6-8/ Leg; Rest 30 sec
    A2. 8-10 Back Extensions @ 2020; Rest 1:30 x 4
    *Add weight to Back Extensions if possible
    Fitness

    A. Front Squat- Work Up to a Heavy 5 in 20 Minutes
    +

    Every 30 Seconds x 3 Min
    8 Push Press- Moderate
    Every 30 Seconds x 3 Min
    8 Jump Squats
    Every 30 Seconds x 3 Min
    5 Burpees
    Sport
    A. Back Squat 2, 2, 1, 1, 1 @ 20X1; Not a 1RM- Rest 2-3 Min
    B. Snatch- Heavy Single in 10 Min- Not a 1RM
    +
    6 Min AMRAP @ 100%
    6 Power Snatch- 95#/ 65#
    6 Box Jumps
    20 Double Unders
    Rest 10 Min
    Row 1K @ Max Effort
    Weightlifting
    Snatch- Heavy double, 90%x2x2
    Clean Pull + Clean+ Jerk- Heavy (1+1+1), 90% x(1+1+1) x2
    Back Squat- 5×5 (approximate 90% of 5RM, or try to add weight to what was done the week before last)
    Push Press- 5×5

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