Wednesday September 3, 2014

Assistance Work

A1 10 Kipping Swings on Rings
A2. 5 Ring Pull-Ups with 5 second hold at top
A3. Bar Ring Dip @ 55x1
     - Holy Shit, this was hard and felt terrible on my elbows and left shoulder. Still not really getting the whole kipping swing thing

A. Snatch Grip Deadlift(pause @ above knee for 2 seconds) @ 75% of Snatch x 5 reps x  3 sets, rest 2 minutes between sets.
     - 145#
B. Snatch Pull @ 100%, 1.1.1 x 4 sets, rest 2 minutes between sets.
    - 195#
C. Front Squat Moderate of the following:
55% x 5 reps @ 22x1
60% x 5 reps @ 22x1
65% x 5 reps @ 22x1

     - 155#, 165#, 185#