Wednesday 8.21.13

“All Groups except Crush”
A. Warm-up 3 Position Snatch + 3 OHS: 5 sets, For learning the positions not for weight or speed.
B. Snatch Off Blocks (2-3” Below Knee): Build up to a heavy perfect single.
C. Snatch Off Blocks (2-3″ Below Knee): 3 x 3 @ 75% of B.
D. Deadlift: 1RM.  Please omit if you did last week. Also do not go for a lot of attempts this should not take very long 10 min at most.
(*programing note we use the cube method on deadlifting/Pulling so if you look back 2 weeks ago you did deads for speed, then last week week we did it for reps that was the 8RM, then this week is the heavy day. If you freelance and fuck with the program you are only hurting your self and loosing adaption and training effect (blowing out your CNS)…… thats on you not me hommie!!!!!!!!)
+ (rest 15 min)
E. 3 sets x 100% Effort
5 “TnG” Power Snatches, Moderate load for speed and power.
30 yard low bar Prowler Push, heavy but you can’t stop because its to heavy.
rest 3 min.

“CRUSH GAMES ATHLETES”
A. Power Clean: every 30 sec for 10 reps @ 60% for speed and skill yes we just did this. Everyone in this group!

B. Scaled
2 rds for time: 85% effort
400 M Run
500 M Row

C. 3 sets
15 KBS, 55/35
10 Wallballs
5 Burpee Over Bar
rest 2 min

B. Indi or team
2 rds for time: 85% effort
400 M Run
500 M Row

C. 3 sets:
15 HSPU (if you have to do this but will ether blow you out or you cant get with me)
15 Wallballs
15 KBS, 55/35