Competitor Training 6.24.14

Weightlifting
Drop Jerk 70%x3x2, 75%x3x2, 80%x3x2

Strength
Bench Press 4 @7, 4 @ 8, 4 @ 9, plus three down sets (load drop)

Capacity
3 rounds for time:
7 muscle-ups
14 power cleans, 135#/95#

Aerobic Development
Run
5x100m @ 8/10, rest 30 seconds between efforts
3x200m @ 9/10, rest 60 seconds between efforts

Notes: Warm up with easy 400m run. These are done at a fast run, not a sprint. Midfoot strike and upright posture with fast cadence. You should not be starting from crouch or driving your legs into the ground.

Accessory
1) Snatch Grip Pendlay Row 3×10

2) Bradford Press 35% x 30 seconds x 3

Notes: See linked video for instruction. Each set is 30 seconds of continous movement. Percentage based on strict press.

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