Tuesday

100912
A. Snatch:
2 Sets of 2  @ 70%, 2 sets of 1 @ 75%
 2 sets of 1 @ 85%
2 sets of 1 at 90%
4 sets of 1 at 75%  – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.

B. 5 Rounds for Time:
1 squat snatch 115/80
9 O.H. Squats 115/80
15 GHD Situps

C. 3-5 Muscle Ups on the Min for 10 Min

Monday

100812
A.
Build to a tough single squat clean thruster
Rest 2 minutes
AMRAP 8 min.
90% of squat clean thruster single

B.
50 Chest to Bar Pull Ups
50 Burpees for Time
(Girls do reg. kipping pull ups)

Saturday

100612
A. 10 rep max back squat
B. 5 sets of 3 close grip bench
C. Dynamic deads 2 each min on min
use red bands for 10 min
D1. Heavy 20 kbps ub
10 sec rest
D.2 1min amrap hspu
rest 3 min
3 rounds

Friday

100512
Strength
Build To a Tough Double of a Power Clean

Conditioning
3 Rounds for Time
250m Row
10 Clean and Jerk 155#
20 Burpees
Rest 3 1/2 Min

Thursday

100412

REST DAY



Good Thought From "The Scientific American":

Significance

Your body does not have an infinite supply of glycogen. If your glycogen levels are too low to supply the energy needs of your muscles, your body will resort to breaking down cellular tissue. Glycogen depletion causes an intensity of muscle fatigue that increases your risk of injury, as fatigued muscles do not protect joints as well as muscles in a normal state. Also, glycogen depletion hampers the immune system. Glycogen depletion can happen as a result of intermittent, as well as continuous, exercise.

Overtraining

Strenuous exercise causes small tears in muscle tissue. During rest periods between workouts, your body works to repair stressed muscles by restoring glycogen and enzymes and strengthening blood vessels, writes Mark Jenkins, M.D. Without adequate rest, your performance will level off or even decline. In serious cases of overtraining, athletes have become afflicted with symptoms such as fatigue, depression and elevated stress hormone levels. Also, low glycogen levels can cause symptoms of hypoglycemia to manifest during a workout.

Wednesday

100212
Strength
Build to a tough double Power Snatch
Overhead Squat 3 reps at 90% x5 (Rest 2 min between sets)
Touch and Go Squat Snatch @ 60% of 1 rep max-3 reps on the min for 15 min

Conditioning
A.1 attempt at max effort muscle ups
B. With little or no rest, For Time: 75 Toes to Bar

Tuesday

100212 (Day 2 of the great experiment)
Only post your time of the conditioning

Conditioning:
Run 3K (7 1/2 laps on a track)


Strength
Shoulder Press 3 sets of 5 65%, 2 sets of 3 75%
Push Jerk- 3 sets of 5 65%, 2 sets of 3 75%