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Friday, April 9, 2010


Clients
Back Squat- 20 reps @ 5# heavier than last time
+
10 DB Hang Squat Clean, 35/20#
1 Clap Push Ups
9 DB Hang Squat Clean, 35/20#
2 Clap Push Ups
8 DB Hang Squat Clean, 35/20#
3 Clap Push Ups
7 DB Hang Squat Clean, 35/20#
4 Clap Push Ups
6 DB Hang Squat Clean, 35/20#
5 Clap Push Ups
5 DB Hang Squat Clean, 35/20#
6 Clap Push Ups
4 DB Hang Squat Clean, 35/20#
7 Clap Push Ups
3 DB Hang Squat Clean, 35/20#
8 Clap Push Ups
2 DB Hang Squat Clean, 35/20#
9 Clap Push Ups
1 DB Hang Squat Clean, 35/20#
10 Clap Push Ups

MWOD
P1
Mid Hang Snatch- 75% x 2 x 3; 65% x 3 x 2
Jerk- 75% x 3 x 3
Snatch Balance- max for day; 80% of that x 1 x 3

P2
Row Sprints- 8 x 30 sec on/90 sec off; damper setting 10

P3
"Canadian Crippler"
30 C2B Pull Ups
15 Dead Lift @ 225#
Run 400m
30 Push Ups
15 Push Press/Jerk @ 135#
30 Squats
15 Front Squat @ 135#
Run 400m
15 Dead Lift @ 225#
30 C2B Pull Ups

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