Wednesday January 7, 2015

A. Front Squat, 3 sets of 1 @ 80%, rest as needed between sets
     - 225#
+
Rest 12 minutes
+
B. Front Squat, work to heavy or max 3RM, 2 second pause in bottom.
Compare to Wednesday, December 10th, 2014
     - 145# w/ 2 second pause C.  Power Snatch from below knee cluster, 1.1 x 4 sets, rest 1:30 between sets.
Athlete chooses what weight to move up to on each set
     - Focused on form, not really worrying about load. I worked with 145# +
3 Rounds for time of the following:
30 Cal Row
20 Lateral Burpees
10 Deadlifts @ 255 lbs/165 lbs
   Time - 9:17. Not bad. I could have pushed harder on the Lateral Burpees but I thought I was going to crush myself if I didn't pace them.