Friday May 15, 2015

A. High Bar Back Squat, 4 reps @ 70%, 4 reps @ 80%, 4 reps @ 80%, 4 reps @ 80%, rest 2-3 minutes between sets.
     - 235, 270
B. Front Squat, 5 reps @ 60%, 5 reps @ 65%, 5 reps @ 70%, 5 reps @ 70%, rest 2-3 minutes between sets.
     - 185, 205
C. Push Press(+2 reps) + Push Jerk(+2 reps) x 4 sets, rest as needed between sets.
     - 185
+
D. 4 Rounds for time of the following:
7 Kipping Handstand Push-Ups
5 Hang Power Cleans @ 185/115 lbs
50 Double Unders

     - 9:47. Totally blew up on last round of HSPU. First 2 rounds unbroken. 3rd round did 4/3. Last round all singles!!! Dubs were a major issue too. Missed a bunch and was getting totally gassed the last round.


*** Accessory Work

A. Handstand Holds, 45 seconds, rest 60 seconds

+

B1. Strict Handstand Push-Ups, Hands close, regional standard, 3.3.2 Clusters x 3 sets, rest 1:30 between sets.

B2. Strict Pull-Up Cluster Pronated, 5.5 x 3 sets, rest 1:30 between sets.