Friday January 9, 2015

A. 3 Rounds of the following for Quality:
1. Strict Handstand Push-Ups Regular Height, AMRAP 35 Seconds, rest as needed.

   Did clusters of 2.2.2, 2.2.1, 2.2
2. L-Sit Holds on Rings, 25 seconds total accumulation time, rest as needed.
3. Ring Pull-Ups, 4-6 reps, rest as needed between sets.
B. High Bar Back Squat, 3 sets of 1 @ 80%, rest 1:30 between sets.

     -275#
+
Rest 12 Minutes
+
B. High Bar Back Squat 1 rep max in High Bar Back Squat work to heavy or max.

Go by feeling on this one, if want to go for a max, go for it, if not, stay where your at

Last Attempt

     - got 330# but missed 345.

C. Clean and Jerk, 80% x 1 rep @ ground, 55% x 3 from below knee, 80% x 1 from ground, 60% x 2 reps from below knee, 85% x 1 rep from ground, 65% x 1 from below knee, 90% x 1 from ground, rest 1:30 between sets.

     - 205,215 and 225#. All Squat Cleans

D. 3 Sets of the following @ 85%:
20 Calorie Airdyne or 14 Calorie Assault
10 Hang Power Cleans @ 135 lbs/95 lbs
15 Box Jumps @ 24/20 inches
15 Handstand Push-Ups—These can be kipping
20 Calorie Airdyne or 14 Calorie Assault
Rest 1:1 interval, if takes you 3 minutes, then you rest 3 minutes

     - First round 3:15. Got through HSPU's in 9/6. Second round fell off by about a minute because of HSPU. 3rd round fell off even more and did only 12 HSPU's!!!