This is the first week int eh new facility and you will be using your new platform. I look forward to a great week of lifting and a great week of settling in to the new space with you all.
MON December 09/13 – Prep 2, Week 1
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Snatch 60-65-70-75%x3, 2(80-85%x2), 90%x1, 2(80-85%x2),
B. Jerk from rack 60-70%x3, 2(75-80-85%x1)
C. Clean 60-65-70-75%x2, 2(80-85%x2), 90%x1, 2(80-85%x2),
D. Back squats 60-70%x6 2(75%x6,80%x5, 85%x3)
E. Press 4×4
TUES December 10/13 – Prep 2, Week 1
REST DAY
WED December 11/13 – Prep 2, Week 1
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Power snatch + hang snatch 60-65%x3+1, 70%x 2+1, 4(75%x1+1)
B. Power clean and jerk 60-65-70%x3+1, 3(75%1+1)
C. Front squats 60-65%x4, 70-75%x3, 2(80-85%x2)
D. Clean pulls 4(85%x4)
THURS December 12/13 – Prep 2, Week 1
REST DAY
FRI December 13/13 – Prep 2, Week 1
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Hang snatch 60-65-70-75%x3, 2(80-85%x2)
B. Clean and jerk 60-65-70%x3+1, 75%x2+1, 2(80%x2+1)
C. Back squats 60-70-75%x4 2(80%x4,85%x3, 90%x2)
D. Snatch pulls 70-80%x3, 3(85%x3)
E. Press 4×3
SAT December 14/13 – Prep 2, Week 1
REST DAY
SUN December 15/13 – Prep 2, Week 1
REST DAY
