2.1

Oly Strength (Clean) (30 minutes)

1A. Clean Pulls w/ straps 1 x 3 @ 110%, 3 x 2 @ 115%       90 sec rest.
1B. Stiff leg deadlift 65% of back squat 1RM, 5 x 3.              90 sec rest.
                             Rest  5 min
2. Mid thigh (hang) clean 3 x 2 @ 65%, 3 x 3 @ 70% .         90 sec rest.

Strength (Back/Front Squat) (30 minutes)

     Back Squat
       1 x 10 @ 60%
       1 x 8 @ 65%
       1 x 6 @ 70%
       1 x 6 @  75%
       1 x 6 @ 80%

     Front Squat
       1 x 5 @ 60%
       1 x 5 @ 70%
       2 x 5 @ 75%

60 to 90 sec rest between all sets.

Again, to the Kristens ( and everybody else for that matter):
Last cycle (before I accidentally became a blogger) I tried to keep all of this 30 minutes or less. Some of you need more work on Oly and less on squatting. And Brad, for some of you it is the opposite. This is here to supplement what you are already doing in class. If you need to leave something out because it is too much, that is perfectly fine. These should only take an hour. Back squat and front squat will be day 1 and 4. If you need to leave something out, i suggest you only back squat day 1 and you only front squat day 4.

Competitors:
Try to be at the gym for a class wod together at least one or two days a week so you can push each other. I will try to post competition type Wods at least once a week.

This is week 2 of the explosive/speed strength cycle. If you have a skill weakness that you would like me to weave into the programming, let me know. Otherwise...Do It... Open the trunk... Do It.