Monday November 3, 2014

A. High Bar Back Squat Clusters @ 20x1, 3 reps x 5 sets @ 80%, rest 2-3 minutes between sets.
B.  Squat Snatch of the following weights:
70% x 1.1 clusters x 2 sets
75% x 1.1 clusters x 2 sets
80% x 1.1 clusters x 2 sets
     - 145, 155, 165. Just one miss at 165.

C. Clean and Jerk of the following weights:
70% x 1.1 clusters x 2 sets
75% x 1.1 clusters x 2 sets
80% x 1.1 clusters x 2 sets
     - 205, 215, 225. Felt kind of shitty on my elbow. Other than that, not too bad.

D1. Muscle Ups, 4-5 reps or 5-6 reps x 4 sets, rest 1:30 between sets.
D2. Front Rack Walking Lunges @ moderate weight- Less than we ever have used before, 8/each leg x 4 sets, rest 1:30 between sets.
     - Felt good on Muscle-ups today. Made only 3 reps in second round but that was more because of the Jerk boxes interfering with my kip. Starting to get the feel of the big kip and swing. Lunges done at 115#
+
Rest 3 Hours ,  15 Minutes!!!
+
PM Session:
3 Rounds for time of the following:
5 Squat Snatch @ 165 lbs/110 lbs or 145/100 lbs
10 Lateral Barbell Burpees
15 Box Jumps @ 30 inches/24 inches

     - Did this w/ 145#. Didn't even hesitate to scale down as I knew I'd get sloppy at 165. I told myself to mentally turn off the clock and focus on pacing this one so that my snatches didn't turn to shit. It worked!! I did the first set of burpees and Box Jumps at a very measured pace, being sure to control my breathing. That set me up to be able to get through all the snatches with only one miss in the last round. I did finally punch it after getting through the 5 snatches in round 3. Time was 7:58 for whatever it's worth.