Monday December 15, 2014

A. High Bar Back Squat, 3 sets of 1 @ 80%, rest 1:30 between sets.
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Rest 12 Minutes
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B. High Bar Back Squat @ 115% of 1 rep max, rack on back, hold for 15 seconds, rack, rest 2 minutes, then go for 5 rep max in High Bar Back Squat, then perform 2 reps x 5 sets @ 92% of 5RM.
Look at weight from last week for 5 rep max, and go by feeling
Keep sets at low volume, and high intense
     - 5 Reps = 300#
     - 2 reps = 275
C. Snatch, build to 92% of your best snatch, then drop down to 75%, 4 sets of 1, rest 1:30 between sets.
     - 185#, then back down to 155#
D. Clean and Jerk, every 90 seconds, complete 2 reps for 9 minutes @ 75%-These are Power Cleans.
     - 195#
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PM Session:
10 Sets of the following @ 80% of:
Row 200 Meters
4 Toes to Bar
Row 150 Meters
4 Chest to Bar Pull-Ups
Row 100 Meters
4 Burpee Box Jumps
Rest/Walk 90 seconds

     - Total Time : 38:50