4/19/12 - THURSDAY

OLYMPIC AND SPEED ENDURANCE

NOTE: WE ARE TRYING OUT A NEW SCHEDULE THIS WEEK. WE WILL BE RESTING TUESDAY AND FRIDAY. THE PLAN IS TO TRY THIS OUT FOR A WHILE...

Warm-up:
Burgener Warm-up: CLEAN
2 Rounds
Goblet Squat - 10
DB Shoulder Press - 12

Clean & Jerk Work:
2 Position Cleans @ 85% - 3x1
1 Clean Deadlift + 3 Shrugs @ 90% - 2x4

Met-Con:
3 Rounds for Max Reps
3 min AMRAP (1 min on each movement)
HSPU
135 lb Front Squat
50 lb KB Swing
1 min Rest

Assistance:
Shoulder Complex
95 lb Upright Row (to nipple) - Failure
95 lb Shoulder Press - Failure
65 lb Hang Muscle Snatch (Upper Body Dominant) - Failure
Ring Dip - Failure

Notes:
Met-Con: Complete 3 rounds. Each round is a 3 min AMRAP with 1 minute spent on each exercise. After 1 min of HSPU, move to Front Squats; after 1 min of Front Squats, move to KB Swing; then rest 1 min. Clock runs continuously - do not pause it for transition times. Record reps - score is total number of reps.
Upright Row: Use a wider grip than normal high pull. Only pull bar up to nipple level.
Hang Muscle Snatch: This is meant to be an upper body exercise. Try not to jump the weight up very much...
Shoulder Complex: If you have the energy and time, do 2 rounds.