Feature Videos – Dmitry Bereestov – these guys make this shit look easy.
MON August 26/13 – Comp 1, Week 3
REST DAY
TUES August 27/13 – Comp 1, Week 3
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Snatch 5×1 @ 90-95%
B. Clean and Jerk 4×1 @ 90-95%
C. Front Squats 2×2, 2×1 @ 95-100+%
D. Back Extensions 2-3 x 6-8
WED August 28/13 – Comp 1, Week 3
REST DAY
THURS August 29/13 – Comp 1, Week 3
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Hang snatch doubles – 10-15 minutes
B. Jerk 10-12 x 1 @ 60-70%
C. BN snatch push press 4×2
D. Back squat 4×2 @ 80-90%
FRI August 30/13 – Comp 1, Week 3
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Snatch 6-8×1 @ 60-70%
B. Clean and Jerk 4-7×1 @ 50-60%
C. Back squats 3-4 x 2 @ 60-70%
SAT August 31/13 – Comp 1, Week 3
REST DAY
SUN September 01/13 – Comp 1, Week 3
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Snatch single – max effort
C. Clean and jerk singles – max effort
D. Front squats – max effort double
