Monday 8/12

Wave cycle (heavy):

  • clean and jerk 80% x 1 x 5
  • snatch 80% x 1 x 5
  • front squat 50% x 2 x 10
  • 3 sets of: strict max-height pull ups (try for abs-to-bar) x 3-5, and clapping push ups x 5-10

Beginner cycle:

  • snatch — work up to heavy single for the day; 75% of that x 1 x 5
  • pause back squat (3-4 second pause in bottom) — work up to heavy triple
  • barbell roll-outs — 3 sets to failure
  • band pull-aparts 3 x 10-15
    (compare to 1/7/13)

4 thoughts on “Monday 8/12

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