Wednesday December 4, 2013

A. Squat Clean @ 85%, 1 rep x 7 sets, rest 2 minutes between sets.
     - Worked up to 235#
B. Pause High Bar Back Squat @ 70%, 2 reps x 6 sets, rest 2 minutes between sets.
     - 225#
C. Snatch Complex(work to moderate weight, focus is technique)
Barski Snatch(3 Hang Power Snatches) + 3 Overhead Squats x 3 sets, rest 2 minutes.
D1. GHD Raises with bands @ 10x1, 6-8 reps x 3 sets, rest 1 minute.
D2. 30 Seconds Single Arm KB Rack  Carry @ 70 lbs/53lbs x 3 sets/each side, rest 30 seconds between each arm.

     - Worked with 88# KB