Wednesday April 16th 2014

OFF-SEASON
A.
Four sets of:
Power Clean x 2.2.2 @ 70-75% of 1-RM Clean
(rest 10 seconds between doubles)
Rest as needed between sets
B.
Four sets of:
Clean Pull x 1.1.1.1 @ 105-110%
(rest 10 seconds between singles)
Rest as needed between sets
C.
Complete as many reps and rounds as possible in 6 minutes of:
275/185 lb Deadlift x 6 reps
30″/24″ Box Jumps x 6 reps
Chest-to-Bar Pull-Ups x 6 reps
(use Games standards on the box jumps – open hip at top with feet on the box)
Rest exactly 4 minutes, and then…
D.
Complete as many rounds and reps as possible in 6 minutes of:
10 GHD Sit-Ups
10 Walking Lunges with 55/35 lbs per hand

Invictus program today. I really like the oly tech work they include in their programming. The workout was deadlifts today which my coach hasn’t programmed in a year with substantial weight. I struggled big time. OPT says you don’t need to consistently deadlift to maintain deadlift weight. I agree with that in regards to absolute strength however I feel I still need to deadlift substantial weight for endurance.

20140416-141602.jpg

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