Friday September 19, 2014

A. High Bar Back Squat @ 20x1, 3 reps x 6 sets @ 75%, rest 2-3 minutes between sets.
Use same weight as Monday, September 15th
     - 245#
B. Power Snatch @ 75%, 1 x 10 sets, rest 30 seconds between sets.
     - Worked up to 170#
C. 1 Mid Thigh Power Clean + 1 Above Knee Power Clean+ 1 Ground Power Clean + 1 Split Jerk x 4 sets, rest 2 minutes between sets---between 60%-70% of your best clean and jerk number.
     - Worked with 185. Kept it light. Elbow fucking killing me today!!
D1. Romanian Deadlift @ 90% of best clean, 3 reps @ 31x1, x 5 sets, rest 1:30 between sets.
     - 245#
D2. Weighted Back Extension Clusters, 4.4.4 x 5 sets, rest 1:30 between sets.
First Weight is your heaviest, then second weight lower, then last third weight lowest
Come to parallel and good prone position, do not overextend

     - 50, 40, 30