Monday May 19, 2014

A. Front Squat, 5 reps @ 75%, 3 reps @ 80%, 1 rep @ 85%, 1 rep @ 88%, 5 reps @ 75%, 3 reps @ 80%, 1 rep @ 85%, 1 rep @ 88%, rest 2-3 minutes between sets.
     - 205, 225, 245, 255, rinse and repeat
B. High Bar Back Squat plus 40 lbs of chains @ 20x1, 2 reps @ 55%, x 6 sets, every 30 seconds. Concentrate on Speed.
     - 185# plus chains
C. 2 Position Snatch @ 65%, Above Knee + High Hang x 5 sets, rest 1 minute.  Power Snatch
     - 135#
D.  Perform the following for time of:
5-4-3-2-1 of:
Thrusters @ 165 lbs
Bar Muscle-ups
Run 400 Meters between every set completed

     Time 16:40

     - All thrusters unbroken and felt surprisingly easy @ this weight. Muscle ups did all single reps. Missed maybe 2-3 reps but not too bad of an effort. Sooner or later I have to figure out how to rep these out!