Sunday, April 29, 2012

Monday 4.30.12

Even during this "Regional Prep" phase we are going to continue having Mondays be a Max Effort (ME) day.  We will be working up to a ME set(s) of Front/Back Squat followed by some supplemental strength at higher volumes.  Rest days this week are going to be Thursday and Sunday.

1.  Back Squat
Work up to a 3RM
3x2 with 90% of 3RM

2.  Thruster
3 Rounds for max reps of thrusters 135,95
rest :30 between sets - no stopping anywhere, must be continuous motion.

3.  DBS
5x8 Alt. Dumbbell Snatches (4/side) 100,70
rest :30 between sets.

When shouldering a ME stone, lap it and get the stone high on your chest (under your chin) before "bull whipping" the hip.

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