151130 Deadlift

Warm up:
5 min DROMs

A: Stiff legged deadlift
#185 x 5 x 3

B: 5 rounds of:
12 #75 muscle snatch
100m run

151115 Overhead squats

Warm up:
5min DROMs
2 min jump rope

A: Overhead Squat
#100 x 5 x 5

B: 5 rounds of:
10 #65 Muscle snatch
Run 200m

131206 Active Recovery

A.M.
2.5 mi run

P.M.
Barbell technique
Muscle snatch
65 x 5, 75 x 5, 85 x 5, 95 x 5
Muscle clean
95 x 5, 115 x 5, 125 x 5
Power clean
135 x 5, 145 x 5, 155 x 3, 165 x 3