December 5th, 2012

Workout of the Day

A. Olympic Lifting Skill Complex – Snatch (3 reps of each, ONCE through the complex)

Snatch-Grip RDL

Snatch Pull from Below Knee

Muscle-Snatch

Overhead Squat

Snatch Push Press

Snatch Balance (fast to receiving)

Hang Power Snatch

Snatch from Below Knee

(Perform with empty barbell.)

B. Take 15-20 minutes to establish today’s 1-RM Snatch.

C. Take 15-20 minutes to establish today’s 1-RM Clean & Jerk.

D. For time:50 Ball Slams (60/40 lbs)

Not a good Olympic lift day. Did not have my head in the gam due to stressful day with my work. Could not focus and never really got into a good groove.

A. Complete

B. 175

C. 205 power clean and jerk

D. 2:30 (25 unbroken w/20# ball, the heaviest in our gym. Need a heavier ball)