OL Fri

BBG Compare to 130802. 1. Snatch from Blocks @ Bottom of knee: Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets – rest as needed. 60kg/132lb 2. Clean & Jerk from Blocks @ Bottom of knee: Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets – rest as needed. 90kg/198lb  Strength 1) HBBS: 1X4@70%, 1X4@75%, 1X4@80%, 1X4@85% - rest 2:00 Off 300lb 4x210 4x225 4x240 4x255 2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec. Off 280lb 5x170 5x180 5x195 5x195 2b) 4X3 Close Grip Bench Press (hands 12″ apart) – heaviest possible, rest 60 sec. 165lb-185-185-185 Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work). 3a) 3X8 Strict Weighted Pullups – heaviest possible, rest 60 sec. 26lb-31-33.5(PR) 3b) 3X8 Strict Weighted Tempo GH Raise – fast on the way up then 5 sec. count back down, heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO 5lb-10-15(PR)