Monday January 5, 2015

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.
Look at weight from last week for 5 rep max, and go by feeling
Keep sets at low volume, and high intense
     - Did only 1 set and got 307# for 5 reps. Felt pretty good and can definitely hit 310# next time.
C. Snatch, 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.
     - Backed off on weights slightly. Trying to get form back.
     - 155 x 1, 115x 2, 165x 1, 125 x 2, 165 x 1, 135 x 1, 175 x 1


D. Clean and Jerk, complete one rep every 45 seconds x 6 reps @ 80%-82%
     - 205# with Power Cleans

PM Session:
10 Minute AMRAP @ 80%:
10 Box Jumps
30 Double Unders
20 Walking Lunges
     5+ Rounds. Got through 9 Box Jumps
+
Rest 3 Minutes
+
10 Minute AMRAP @ 80%:
Row 250 Meters
5 Toes to Bar
30 Meter Farmer’s Carry- 55 lbs/35 lbs each hand
     - 5 Rounds + Row
+
Rest 3 Minutes
+
10 Minute AMRAP @ 80%:
Row 250 Meters
5 Strict Pull-Ups
7 Clapping Push-Ups
     - 6 Rounds + A few Meters