Wednesday September 17, 2014

AM Session
A. Snatch Grip Deadlift(+1 rep) + Power Snatch(+1 rep) x 4-5 sets, rest 2 minutes between sets. Use 80% of best 1 rep max power snatch.
      - 165#
B. Mid-Hang Muscle Snatch, 3 reps x 6 sets, rest 2 minutes between sets.
Weighted will be limited because of movement, focus on speed of the barbell overhead ands turn-over
     - Worked to 115#
C. Front Squat Moderate of the following:
55% x 5 reps @ 22x1
      - 165#
60% x 5 reps @ 22x1
     - 175#
65% x 5 reps @ 22x1
     - 185#
+
Rest 3 Hours
+
PM Session

3 Sets of the following:
A1. Handstand Holds, 45 seconds, rest 60 seconds
A2. Weighted Ring or Bar Dip 5 reps, rest 60 seconds
A3. Hollow Rocks, 30 seconds, rest 60 seconds


3 Sets of the following @ high aerobic effort:
25 Wall Balls
15 Burpees
4-5 Muscle-Ups
25 Wall Balls
15 Burpees
Rest 5-6 minutes between sets
Pace Yourself and Know Yourself
Scale Down Reps Accordingly, if you are dropping wall balls more than once

     - First 2 sets were 3:54 and 3:57 and got 5 muscle ups each. Wall Balls were unbroken. 3rd set I quit after I got 2 consecutive muscle ups. Should have just gotten through the rest of the M/U's and finished the set. I was gassed and I was frustrated that I did not get through the last set of 5 unbroken.