Monday December 29,2014

AM Session:

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 @ 90% of 5RM.

     - 305# for 5 reps. Then 275# x 2

Look at weight from last week for 5 rep max, and go by feeling

Keep sets at low volume, and high intense

C. Snatch, 50% x 3 reps @ above knee, 70% x 1 from ground, 80% x 1 from ground, 85% x 1 from ground, 50% x 3 reps above knee, rest 1:30 between sets.

     - 135, 145, 165, 175

D. Clean and Jerk, complete one rep every 30 seconds x 5 minute @ 75%-78%.

     - 195#

+

PM Session:

10 Minute AMRAP @ 80%:

Run 200 Meters

5 Toes to Bar

30 Double Unders

     - 5 Rounds + 200

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Rest 3 Minutes

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10 Minute AMRAP @ 80%:

Row 250 Meters

5 Burpees

10 Box Jumps @ 24/20 inches

     - Don't remember. Definitely more than 5 rounds

+

Rest 3 Minutes

+

10 Minute AMRAP @ 80%:

Run 200 Meters

6 Chest to Bar Pull-Ups

10 Hang Power Cleans @ 135 lbs/85 lbs

     - 4 Rounds + Run, 6 CTB, 4 HPC