05JUL10

Start of week 3
Warm Up: 1/2 reps of standard warm up; really work on max range of motion and maybe add some resistance as we go less reps this week during the warm up
Practice: Dead lift - 3 sets of 3 reps at 70,80,90% of your 1 rep max - setting the table this week to get new 1RM next week
Train:
"MAJ Morning"
5 rounds for time using 45#(25#female) plate for resistance (just to make it awkward)
20 x 45# Sumo Dead lift High Pull (SDHP)
10 x 45# Thrusters
10 x Body weight dips
For the SDHP I want you up on a 8-12 inch step so that when you lower the plate you are getting adequate range of motion (otherwise the plate hits the ground before your hands get below your knees). Grab the top of the plate for this lift. Maintain a fairly wide stance and jump that weight up to your chin with your hips. Keep your arms straight for as long as possible to transmit all hip motion to the plate. As the plate travels up toward your chest, pull with your arms keeping your elbows high.
Move to your thrusters and hold the plate in a completely vertical position in front of your face to start. Keeping the plate vertical throughout will make this movement much less difficult.
Bar dips are the standard from fully locked elbows at the top and dropping down to nipple line at the bottom.
Time frame is 8-10 minutes
Comments: post your practice weight and training time
Post: stretch, stretch, stretch and eat within an hour of finishing