OL Weds

BBG

1) 3X3 Snatch from Power Position off Blocks @ 75%-85% (depending on ability) – rest 60-90 sec.

3x3@60kg

2) 3X3 Power Cleans + 1 Push Jerk from Power Position off Blocks @ 70%-80% (depending on ability) – rest 60-90 sec.

3x3@80kg

Strength

1a) Front Squat/Back Squat: 4X7/13 @ 94% (of load used on 131021) – rest 90 sec.

Completed off 175lb, still hard as shit, not as insane as Monday though. Not sure if it's because I'm more conditioned for it or because it's 6% lighter, or both

1b) 4X5 Weighted Ring Dips + ME Ring Dips – heaviest possible, rest 90 sec.

4x25lb - additional reps: 15-10-8-6

Note: The set of 5 Weighted RD should be loaded with a DB between the legs/feet – these should be very heavy. After locking out the 5th rep, drop the DB and immediately begin a ME unweighted set.

Conditioning

5X400m Run

Rest 2:00 after set 1 & 2 – Rest 1:00 after set 3 & 4.

1:30-1:28-1:38-1:34-1:28

Pretty slow, one cause I'm slow, and two cause on my warmup lap my calves started cramping so I didn't want to push it. It's also getting cold outside which doesn't help. Surprisingly the rest being cut in half didn't make much difference, probably cause I was running so damn slowly.