Monday May 5, 2014

Warm-Up
5 Wall Walks + 5 shoulder taps
HSPU negative to deficit. 3 sets of 5 reps using Abmat with 1 45# plate



A. Front Squat, 5 reps @ 75%, 5 reps @ 80%, 3 reps @ 85%, 3 reps @ 88%, rest 2-3 minutes between sets.
     - 185, 205, 215, 225
B. High Bar Back Squat, 5 reps x 3 sets @ 65%, rest 2 minutes between sets.
     - 215
C.  3 Position Power Snatch(Mid Thigh-Above Knee-Ground) x 7 minutes, on the minute, every minute @ 65%.
     - 115
D.  For Time of the following:
Row 500 Meters
15 Clean and Jerks @ 135/95
6 Muscle-Ups
Row 500 Meters
15 Clean and Jerks @ 135/95
6 Muscle-Ups
     - Time was right around 11:00. Didn't push too hard and dropped every C&J as I was concerned about my shoulder. Shoulder actually felt pretty good afterward! However; I seemed to aggravate my left biceps tendon while doing Muscle Ups!