Friday January 16, 2015

A. Front Squat, work to a 1 rep max with 5 second pause.

     - Hit 255#, failed at 265#

B. Front Squat, 3 reps x 3 sets @ 85% of the above-no pause @ 20x1.

     - 225#

C. Clean and Jerk on the minute, every minute x 3 touch n go reps x 10 minutes @ 65% of 1RM.

     - 175#

D1. Snatch Push Press, 70% of best Snatch, 5 reps x 3 sets, 75% of best Snatch 5 reps x 2 sets, rest as needed between sets.

     - 145, 155

D2

+

E. 10 Sets of the following:

15 Second All Out Sprint Airdyne/Assault, rest 2 minutes and 15 seconds between sets or more.

     - +1,100 watts every round