Friday September 12, 2014

A. High Bar Back Squat @ 20x1, 70% x 4 reps x 5 sets, rest 2-3 minutes between sets.
Use same weight as Monday, September 8th
     - 235#
B. Power Snatch @ 70%, 2 rep touch n go x 8 sets, rest 1:30 between sets.
     - 135#
C. 1 Squat Clean + 1 Jerk Dip + 1 Jerk Bottom Hold Position x 5 seconds + 1 Split Jerk x 4 sets, rest 2 minutes between sets---No set weight, do not go heavy, focus on positions.
     - 155#
D1. Romanian Deadlift @ 85% of best clean, 4 reps @ 22x1, x 4 sets, rest 1 minute between sets.
     - 225#
D2. GHD Raises @ 30x1, 8-12 reps x 4 sets, rest 1 minute between sets.
People can increase difficulty by doing banded GHD Raises, 6-8 reps x 4 sets, rest 1 minute between sets

4 sets of the following:

A1. Partner Assisted Strict Handstand Push-Up, 5 reps, rest 1 minute

Spotter only does as much as necessary

A2. Shoulder Shifts, 7 reps on each side, shift and place hands firmly into ground, rest 1 minute

A3. Dip Holds, 30 second hold, 15 second rest, 30 second hold, 90 second rest between set.