12/3/2012 Training

Monday - Clean and Jerk intense + Snatch Battery + Front Squat moderate + Core

A. Squat Clean. Split Jerk, 1.2 x 4 sets, 3-4 min - 1 clean, 2 split jerks, start @ 75lb

75/80/85/90#

B. Above Knee Hang Power Snatch, 3 reps per minute for 10 minutes - start @ 55lb

55# for 3 min 60# for the rest

C. Front Squat @ 22X1, 5 moderate effort reps x 5 sets, 3 min - follow tempo

105/105/110/110/110

D. 30 Toes to Bar for time

2:11

I'm on a team for the World Health Club Games this Saturday so I also did the kettlebell long cycle which is:

Kettle Bell Long Cycle

• 5 Min clean and press
• Only 1 hand change permitted
• Rest only in rack position – not on shoulder or hanging between legs
• KB touching ground before 5 min will result in disqualification from the event
• Arm and legs must lockout at top every time.
• Kettle bell must return to rack position every time on the way down
• Push press and push jerk are permitted
• Total amount of proper repetitions wins event.
• Females must use 12kg, Males must use 20kg weight assignment may change pending FM feedback.

I got 34 reps. It was SO MUCH HARDER than I was expecting. My forearms have never been so pumped out. You should seriously try this. For a challenge ya know.