Basket Ball Week 4

Monday: 

What I want for Christmas... from the fit club

A. snatch start at 60% of 1rm add 10# every 60-90sec until max
B. back squat to a tough double in 10mins
+
8-10sets 90% effort:
10 wall balls 20/14# 10′ target
6 CTB chin ups
25 DU
rest walk 1min

*Fit Club will only be doing the last part 

Tuesday: 

A. Spilt jerk from block build to a tough single in 12mins
B. Power clean cluster 1. 1. 1. 1; rest 10sec/rest 3mins x 4
C. PC and Jerk TnG into the jerk 1 rep every 20sec for 4-5mins 70% of A

+

D. 15 MU for time
rest 3mins
15 bar MU for time
rest 5mins

Wednesday: 

Basketball skill work 

Thursday: 

10mins 85% effort:
25 DU unbroken
10 BB front rack forward lunge R and L + push press = 1 95#/65#
5 L pullups

rest 3mins

10mins 85% effort:
AD 20cals (40 Seconds hard)
FW 50m tough weight you pick
10 situps

rest 3mins

10mins 85% effort:

10GHD Sit Ups
FLR on floor / Rings 30sec
5 PS 135/85#

Friday: 

20 Minutes Build to Max Clean and Jerk 
20 Minutes Build to Max Snatch 

+Basketball 

Saturday: 

A. SC x 1 + FS x 2 keep weight moderate focus on speed rest 60sec x 10

+
5min amrap:
10 PC and jerk 135/95#
10 PC and jerk 155/105#
10 PC and jerk 185/115#
10 PC and jerk 205/135#
10 pc and jerk 225/145#
+
90% effort for total time:
Row 1k

rest 1min

5 rounds for time:
3 MU
10 wall balls 20# 10′ target
6 alternating db snatch 70/50#

rest 1min

Row 1k