Monday 150727

Every :90, for 15 minutes (10 sets):
Hang Clean + Clean
Drop after each clean and reset into a good position for the next rep.
For time:
10-8-6-4-2 reps: Front Squat 185/135
50-40-30-20-10 reps: Double Unders

Competition:
A. Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch with no Foot Movement @ 65-75% of 1-RM Snatch
B. Every 2 minutes, for 10 minutes (5 sets):
4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch
(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS)
C. Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – 6 reps @ 80%
*Set 8 – 4 reps @ 80%
Same loads as last week for those that missed any lifts. If you made all lifts last week, you may increase the weight – but do not increase by more than 3%.
D. Every minute, on the minute, for 15 minutes:
Minute 1 – 45 seconds of Strict Handstand Push-Ups
(if you don’t have strict HSPUs, sub L-Seated DB Presses)
Minute 2 – Bent-Over Barbell Row x 8-10 reps @ 21X0
Minute 3 – Glute-Ham Raises x 6-8 reps @ 3011
Optional Additional Conditioning Session
Preferably this work would be performed early in the day, at least 3-4 hours prior to today’s primary work.
Six to Eight sets of:
Run 600 Meters @ your 1600m PR pace
Rest 60 seconds
Example – If you run a 7-minute mile (1:45/400m), you should be aiming to run 2:35 to 2:40 for each 600 meters.