Friday January 30, 2015

A. Front Squat, work to a 1 rep max with 3 second pause.
     - 265#. Didn't have much more in me!
B. Front Squat, 3 reps x 3 sets @ 75% of the above-no pause @ 20x1.
5% lighter from last week
     - 205#
C. Clean and Jerk, 73% x 1.1.1, 78% x 1.1, 83% x 1, 88% x 1, 73% x 1, 78% x 1.1, rest 1-2 minutes between sets.
     - 185, 195, 215, 225, 185, 195
+
D. 6 Sets of the following:
30 Second 90% Airdyne/Assault, rest 3 minutes and 30 seconds between sets.
     - Kept watts between 800-900