OL Fri

BBG 3X3 Snatch from Blocks @ top of knee - use a heavy "working" weight, rest as needed. 60kg (132lb) 3X2 Clean & Jerk from Blocks @ top of knee  - use a heavy "working" weight, rest as needed. 90kg (198lb) - 1 and 2 felt heavy today Strength 1) HBBS: 1X5@60%, 1X5@65%, 1X5@70%, 1X5@75% – rest exactly 2:00. Completed off 300lb 2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec. Completed off 280lb 2b) 4X5 Tempo Close Grip Bench Press (3 counts down, pause 3 counts at bottom, fast back up – hands 12″ apart) – heavier than last week, rest 60 sec. 135lb-135-135-145 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 – rest 60 sec. 3x35lb 3b) 3X8 Tempo Strict GH Raise (3 counts down, 3 counts up) – rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO 3x0lb (didn't have much left in the tank by the time I got to the pull ups and GHR)