20131230.Monday

Last real workout before deloading for testing on Saturday...Next cycle will start the following Monday at Anchored S&C focusing on FS and cleans.

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x2 - HS

Barbell: this is changed for deloading...LOW TO HIGH

5x1 3 pos snatch (low to high).  70%, rest 60-90 - use straps
5x1 3 pos clean + jerk (low to high).  70%, rest 60-90

HBBS:
3 waves,  7-5-3

Strength:
a)  3xME parallette HSPU
b)  3xME ring row

Conditioning:
10x100m, rest 30-45s