MON December 23/13 – Prep 2, Week 3
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Snatch 60-70-75-80%x2, 85-90-95-100%x1, 2(85%x2)
B. Jerk from rack 70-75%x2, 2(80-85-90%x1)
C. Clean 60-70-75-80-85%x2, 90-95-100%x1, 2(85%x2),
D. Back squats 70-75-80%x4 2(85%x3,90%x2, 95%x1)
E. Press 4×3
TUES December 24/13 – Prep 2, Week 3
Gym closed for Christmas Eve
WED December 25/13 – Prep 2, Week 3
Gym Closed for Christmas
THURS December 26/13 – Prep 2, Week 3
Gym Closed for Boxing Day
FRI December 27/13 – Prep 2, Week 3
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Power snatch 2(60-65%x2, 70%x1)
B. Power clean and jerk 2(60-65%x2+1, 70%1+1)
C. Thrusters 5×4 – moderate loads
D. Clean pulls 2(80%x4)
SAT December 28/13 – Prep 2, Week 3
REST DAY
SUN December 29/13 – Prep 2, Week 3
Monster Lift Off – test maxes on nearly everything today – Gym open from 9:00am-2:00pm.
– This will be part of your program – choose either the full Monster Lift off or jus the OLY total – your choice.
