Monday 27th May, 2013

Regionals... wow !!! Chad is god.

A) Strength:
Back Squat
        3x10 @60%

B) Conditioning:
For Time:
        20 Burpees
        15 TTB/V-Snaps
        10 Clean and Jerks 70/50kg
        15 TTB/V-Snaps
        20 Burpees

Weightlifting:

Push press + jerk - (% of Jerk)
50% x 3+1 x 2,
60% x 3+1 x 2,
65% x 3+1 x 2

Hang power snatch (below knee) (% of Snatch) -
50% x 3 x 4
Muscle snatch - (% of Snatch)
35%  x 3 x 4

Pin back squat (just above parallel) -
50% x 3 x 2,
55% x 3 x 2,
60% x 3 x 2

Extras:
3 sets; no rest:
400 m row
15 dips