Monday December 22, 2014

A. High Bar Back Squat, 3 sets of 1 @ 80%, rest 1:30 between sets.
     - 275#
+
Rest 12 Minutes
+
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 @ 88% of 5RM.
Look at weight from last week for 5 rep max, and go by feeling
Keep sets at low volume, and high intense
     - Tried 305#. Got only 2 reps!! Backed off to 295 and got 5.C. Snatch, 1.1 x 3 sets, rest as needed between sets, work up up to 88%-90% for your last set
     - Successfully worked up to 175#. Failed a bunch of reps at 185#. Still inconsistent at this weight. Bad habit of jumping and not getting full extension during second pull.
D. Clean(+1 rep) + Split Jerk(+2 rep) x 3 sets, rest as needed between sets. 75%-78%
     - 195#
+
PM Session:
5 Sets of the following @ 80%:
15 Airdyne Calories
4 Toes to Bar
15 Airdyne Calories
4 Strict Handstand Push-Ups
100 Meter Run
5 Strict Pull-Ups
Rest 75 seconds between sets+
Rest 90 seconds, then complete:
+
5 Sets of the following @ 80%:
Airdyne 15 Calories
3 Muscle-Ups
Airdyne 15 Calories
5 Chest to Bar Pull-Ups
Run 100 Meters
5 Burpees
Rest 75 seconds between sets
     - Did very well on both of these. Had no trouble with any of the movements. I did scale the HSPU with one abmat.