Wednesday September 24,2014

A. Muscle Snatch, 5 reps x 1 set, 4 reps x 1 set, 3 reps x 2 sets, 2 reps x 1 set, rest 2 minutes between sets,

Go up in weight every set
     -105, 115, 125, 135, 140

B. Snatch Deadlift, 100%, 3 reps x 3 sets, 2 reps x 2 sets, rest 2 minutes between sets.

     - 205#
C. 3-Position Snatch(floor-above knee-mid thigh)- 65% x 2 sets, 70% x 2 sets, rest 1:30 between sets.

D. Front Squat Moderate of the following:

60% x 4 reps @ 22x1

65% x 4 reps @ 22x1

70% x 4 reps @ 22x1

60% x 4 reps @ 22x1

      - 175, 185, 195
+

Rest 3 Hours

+

PM Session

5 Minutes @ 85%:

10 Cal Airdyne

10 Burpees

--rest 3 minutes

5 Minutes @ 85%:

10 Hang Power Cleans @ 115/75 lbs

20 Walking Lunges

--rest 3 minutes

5 Minutes @ 85%:

Run 100 Meters

10 Wall Balls

--rest 3 minutes

5 Minutes @ 85%:

10 Cal Airdyne

25 Double Unders

--rest 3 minutes

5 Minutes @ 85%:

Run 100 Meters

2 Muscle-Ups + 3 Ring Dips

--rest 3 minutes

5 Minutes @ 85%:

10 Cal Airdyne

10 Burpees

--Done!