Monday October 6, 2014

A. High Bar Back Squat @ 20x1, 3 reps x 6 sets @ 75%, rest 2-3 minutes between sets.
     - 255#
B.  Squat Snatch of the following weights:
81%, 1 rep every 60 seconds x 8 sets,
     -165# (2 misses but did an extra rep to make up)
C. Clean and Jerk of the following weights:
83%, 1 rep every 45 seconds x 6 minutes- 8 reps in total
     -205# @ Squat Cleans

D1. Muscle-Ups, 4-5 repetitions x 3 sets, rest 1:30 between sets
You can break up into 2 sets at most
     - 3 unbroken sets of 5

D2. DB Split Squats Pause @ 22x1, 6/each leg x 3 sets, rest 2 minutes between sets.

     - 45# DB's