Monday January 19, 2015

A. High Bar Back Squat, work to a 3 rep max or heavy set of 3, think few attempts.

Compare to last week, and go off of feeling

     - 315

B. High Bar Back Squat, 2 reps x 3 sets @ 90% of the above 3RM, rest 2 minutes between sets.

This is 5% heavier from last week

     - 265#

C. Power Snatch(+1) + Squat Snatch(+2) x 2 sets @ 70%, x 73% x 2 sets, rest 1:30 between sets.

These are not touch n go reps, so rest 10-15 seconds between sets

D. Jerk off Blocks, 78% 1.1.1 x 3 sets, rest as needed between sets.

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E.  Complete the following of:

5 Sets of the following:

Row 500 Meters @ moderate pace, rest 90 seconds between sets

Think 8-10 plus seconds off of best 500 meter row time trial

     - Rows between 1:35 and 1:38

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Rest 3 Minutes

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2 Rounds of the following:

50 Double Unders

10 Deadlifts @ 225 lbs/135 lbs

     - 1:37

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Rest 3 Minutes

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2 Rounds of the following:

12 Burpees Box Jumps @ 24/20 inches

8 Deadlifts @ 255 lbs/155 lbs

     - 2:30-something

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Rest 3 Minutes

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2 Rounds of the following:

50 Double Unders

6 Deadlifts @ 325-335 lbs/195-205 lbs 305

     - 2:05