Thursday April 30, 2015

A. High Bar Back Squat, 8 reps @ 65%, 8 reps @ 70%, 80% x 6 reps, 85% x 6 reps, rest 2-3 minutes between sets.

     = 205, 235, 255, 285 (only 3 reps)
B. Front Squat, 5 reps x 70%, 5 reps x 75%, 5 reps x 80%, 5 reps x 85%, rest 2-3 minutes between sets.
     - 205, 215, 225, 225

C. Romanian Deadlift @ 80% of best clean, 5 reps x 3 sets, rest 1 minute between sets.
D. Clean and Jerk Cluster, 1.1.1.1 x 3 sets, rest 1-2 minutes between sets,
Use 70% of your best Clean and Jerk-Technique is Key

     - 175, 185
+
20 Minutes on the Clock:
Every 5 Minutes Complete the following:
Run 200 Meters
5 Deadlifts @ 255/165 lbs
8 Lateral Burpees
5 Tall Box Jumps @ 30/24 inches
With the remaining time left, rest before starting the next time.

     - Consistent 1:45 on each round