Workout 12/3/13
Tuesday Clean & Jerk 90%/1, 75/3×2, 80/2×2 Clean Pulls 105%/3×3(work to speed DL for PLers) ss Pull-ups/5-8 x 3 Bentover Rows 10RM, -10% ss Jerk Position Jerks 3×5 Met Con: 4 rounds for time of: Run 400m 20 Burpees
Weightlifting
12/2/13 Workout, Seminar Schedule, and Awesome Videos!
MashMafia Weightlifting Strength Monday Snatch 90%/1, 75/3×2, 80/2×2 Back Squat 10RM, -10% Push Press 5RM ss GHDs/10 x 3 Conditioning 3 rounds for time of: 10 Strict Pull-ups 30 V-ups 20 OH Lunges 115/75# We had a great holiday week at Mash! A lot of my college athletes were home, and like always PRs Fell
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Today and Tomorrow’s Workout
Day 5 Snatch max, 80/2(3 total misses) Clean & Jerk max, 80/2(3 total misses) Push Press 3RM Muscle Snatch 3 RM Conditioning 5 rounds: 400 meter run, 15 overhead squats @95/65LBS. Day 6 Squats max 3 2 Board Bench max 3, then 90%/1 pause to chest, max pause Deadlift 3RM with 3 sec pause at
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