8/26/13

08/15/2013 - 1st day OPTs program

A. Back Squat @ 20X1, build to a tough 3
B. BTN Split Jerk, build to a tough single
C. Above Knee Hang Squat Snatch. Squat Snatch, 1.1 @ 145lb per min for 7-10 mins - drop each rep
D. 3 sets @ 90%:
30 sec Power Snatch @ 75lbs
30 sec rest
30 sec Airdyne
30 sec rest
+
5 min rest
+
3 sets @ 90%:
30 sec OHS @ 75lbs
30 sec rest
30 sec Box Jump Overs - 24" - land on top, transition to opposite side
30 sec rest

Fun day.

A. 345..felt good.
B. 315....don't feel very fast on my jerks lately
C. Completed...felt great!

Snatch - 12,11,11
AD - 18,17,20

OHS - 16,16,16
BJO - 10,11,12 - No touch on top of box.

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