She Programming Week of 6.17.13

Notes:
- another skill session this Wed 7pm MidCity, working on TnG Barbell stuff
- We will start "personalizing" some skill/strength work soon, be thinking about what your particular strengths and weaknesses as we prepare stuff for you.

Monday
Oly +
A) AD :30 @ 100%
Rest 2:30
12x (rest 5min between sets 3&4 and 8&9)

Tuesday
Off

Wednesday
7pm skill session with Ryne (leave A for after skill session, B-D can be done before, if needed)
A) Push Jerk; 5 reps TnG ONTM for 10min
B) Weighted Pull-up Clusters 1.1.1.1.1x5 (Rest :15, Rest 3min)
C) Bent Over BB Row 3-4x3, rest 2min
D) Weighted Ring Dip 1-2x5, rest 2min

Thursday (during Comp Class)
2
A) Max Split Jerk (off of a rack or blocks)
B) Push Press 5x5; rest :90
C) TnG Power Snatch 10, 8, 6, 4, 2; Rest :90 (should be increasing weight each set)

Friday
A) AMRAP sets of 5 UB Ring Dips in 4min, rest 4min x2 [scale number of dips as needed]
B) 30 Squat Cleans for time, 70% 1RM

Saturday
A) HS hold, max for time x5; rest 1min
B) 5 rounds for time:
5 Wall Walks
30m Front Rack Walking Lunge 65lbs