Week 1, Day 3 & 4

Day 3 - Tuesday, July 13, 2010
A.) Muscle Snatch; build to a heavy single - 85#

Muscle Snatch - Heavy single from Katrina Burton on Vimeo.


B.) Snatch 60% x 2 x 5; Rest 2-3 min - 85#
C.) Clean 60% x 2 x 5; Rest 2-3 min - 95#

http://vimeo.com/13317792 from Katrina Burton on Vimeo.

D.) Rack Jerks 60% x 2 x 5; Rest 2-3 min - 95#

Rack Jerks 60% x2 from Katrina Burton on Vimeo.


E1.) Wt'ed Back Extensions @ 4022 x 8 reps; Rest 0 - 15#
E2.) Reverse Hypers @ 2121 x 5 x 3; Rest 90 sec - Purple Band

Day 4 - Wednesday, July 14, 2010
A.) Clean Complex (MuscleC-FS-TC); 3-2-2 x 3 sets; Rest as needed (skill work, fast) - 65#
B.) Clean & Jerk 65% x 2 x 3; Rest 2-3 min - 100#
C.) Snatch Pull 100% of Snatch x 2 x 3; Rest 2-3 min - 115#
D.) Jerk to OHS: build up to mod heavy single (no more than 4 sets); Rest as needed - 145#




















E.) Front Squat 80% x 2 x 3; Rest 2-3 min - 125#
F1.) Chinups @ 31X1 x 3 x 3; Rest 40 sec - 35#
F2.) Power Jump Squats x 5 x 3; Rest 90 sec

1 Response to "Week 1, Day 3 & 4"

  1. Chad Action Brandt says:
    July 15, 2010 at 11:49 AM

    Nice work!
    Be more patient in your 2nd pull. Think about jumping backwards one inch; doing this will help get full hip extension.

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