Workout of the Day:  Wednesday

A:  Dumbell Snatch:  5×8

B:  Step ups:  5×8

C1: chin ups: 3×10

C2:  clap push ups: 3×10

C3:  Ab Roller: 3×10

Workout of the Day:  Monday

OK, we had a bit of a break last week … now it’s time to get ugly again.

A:  20/20′s in the Snatch* (starting at 70%)

B:  20/20′s in the Clean and Jerk (starting at 70%)

C:  Front Squat: 5×5 (working up to 3 sets across)

(*) 20/20 means doing 20 singles in 20 min’s.  It’s an old Joe Mills routine that goes like this:

• You take certain % weight (as specified above–it’s usually 70-75%) and do 5 singles on the minute,
• then add 5% and do 5 more singles on the minute,
• then add 5% more and do 5 more singles on the minute
• then add 5% more and do 5 more singles.

At that point your dying of exhaustion!  They’re great for building both strength and conditioning.  The workouts go by rather fast, but they’re a killer.

Workout of the Day: Saturday, May 5th (Cinco de Mayo!)

Work up to a Limit single on each of the Classical Lifts (3 strikes rule)

Front Squat: heavy single

Workout of the Day:  Wednesday, May 2nd

A:  Snatch:  3×2 @ 60%, 3×1@ 70%, 2×2 @ 75%

B:  Clean and Jerks:  2×2+1@ 60%, 2×1+2 @ 70%, 2×1@ 75%

C: Romainian Deadlifts:  3×8