102910

AM:
Snatch: 70%/3 x 2, 80%/2 x 3, 90%/1 x 2
Clean and Jerk: 70%/3+1, 80%/3+1 x 2, 90%/2+1 x 2
Back Squat: 85%/3 X 5
100m row sprint x 3; 3 min rest

PM:

Row easy 1000m

Plyos:
A1: 5 x 5 explosive box jumps; 10 seconds
A2: 5 x 5 explosive clapping pushups; 10 seconds
A3: 5 x 5 explosive hanging knees to elbows; 30 seconds

4 rounds of:
10 HSPU
20 Pullups
30 unbroken KB Swings (53/35)
40 unbroken doubleunders
2 min rest

2 comments:

Paul Gregrow said...

Nathan, Im sorry can you please explain briefly the AM workout? Im not to sure how to read that. Thanks

Nathan H. said...

Paul,

Sure.. The first number is percentage of your 1RM. The second number is the reps you do with that percentage. The 3rd is the number of sets.

So for the first set of snatch:

70% for 3 reps x 2 sets