29 July 09
Wednesday
Warm-up
Olympic lifting PVC pipe drills

Strength Work.
Power Clean
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps
(All the percentages should be based upon 90% of your max.)
Reminder: This our second cycle of strength and you should increase by 5 pounds for determining your percentages. Example: 1st Cycle used 365 lbs for max and based my percentages on 325 lbs (90%), this cycle I will base my percentages on 330 lbs.

For time:
5 rounds
Snatch Grip Deadlift x 3
Power Snatch x 3
Over head squat x 3
Hang Snatch x 3
Snatch x 3
Weight: men 95lbs/women 65lbs

Finish with 10 minutes of stretching.