RPP Week 1, Day 1

If you are comfortable with your current Olympic Lift numbers and Back Squat, or recently tested these ignore the baseline week and do the following lifts and conditioning. 

HBBS:
60% x 3, 70% x 2, 80% x 2 x 6 sets, rest as needed.

Baseline Week:  The Olympic lifts will be done to reconfirm or establish a 1RM for the upcoming percentages of training.  The goal over the course of the next 3-4 weeks will be to get stronger and efficient. If you can move weight at a percentage moderately lower than your 1 RM with technique, your performance in itself will improve. Look forward to barbell complexes with an emphasis on positional isometrics (holds).

15 Minutes to find 1RM Snatch

Rest: 3-5 minutes

15 Minutes to find 1RM Clean and Jerk

Notes: Platform performance mindset. After you warmed up the movements, you only have 3 attempts at your 1 rep max. Make them count. Even if this means shooting for a lower weight to confirm your numbers rather than being overly aggressive. There will be time for that later.

20 Minutes to find 1RM Back Squat.

You can view the squat program here:
http://www.dragondoor.com/articles/the-russian-squat-routine-for-masters/. (courtesy of Dragon door.com) This program template was set with the Master's in mind but my recommendation is the standard 90% working max. If you like you can use your true max because of the loading phase of the program. With the exception of today, this will be done twice a week on the 1st and 5th day. Day 3 will be Front Squat.

* Wear Olympic weightlifting shoes, and High Bar Position for greater carry over.  Get deep into these squats. However, if you cannot maintain neutral lumbar position in the bottom (butt wink) Limit your depth as to not train poor movement patterns under load.

CONDITIONING:
3 Rounds of:
Against a running clock 2:00/2:30 (male/female)

400 Meter run
Max Effort(ME) Pull Ups
rest: 2:00/2:30

then:

3 attempts at 100 unbroken Double Unders, rest as needed.