Monday April 20, 2015

A. High Bar Back Squat, 8 reps @ 65%, 8 reps @ 70%, 75% x 6 reps, 85% x 6 reps, rest 2-3 minutes between sets.
     - 215#, 235#, 255#, 285#
B. Front Squat, 5 reps x 60%, 5 reps x 70%, 5 reps x 75%, 5 reps x 80%, rest 2-3 minutes between sets.
     - 175#, 185#, 215#, 235#
C. Overhead Squat, 3 reps x 5 sets, rest 1-2 minutes between sets.
     - 155, 165, 175, 185
D. Clean and Jerk Cluster, 1.1.1.1.1 x 3 sets, rest 1-2 minutes between sets,
Use 65% of your best Clean and Jerk-Technique is Key
     - 165#
+
4 Rounds for time of the following:
10 Handstand Push-Ups
Row 250 Meters
10 Ring Dips
Run 200 Meters
10 Push-Ups
Airdyne 15 Calories
     - 17:40. Unbroken on everything except for last round of HSPU (7-2-1). Feel pretty good about how I did on this one.