Sunday June 28, 2015

A. Muscle-Up Strict Work, Ring Thing, 5 reps x 5 sets, keep these strict and practice turn-over.

B1. Strict Handstand Push-Up Cluster, 3.2.1.2.1 x 3 sets, rest 2 minute between sets.

B2. DB Bent Over Row, 8-12/each side x 3 sets, rest 2 minutes between sets.
     -80#

Monday June 29, 2015

A. High Bar Back Squat, 2 reps x 8 sets @ 86%, rest as needed between sets.
     - 290#. Felt heavy as hell
B. Snatch Pull, 3 reps x 3 sets, no dropping weights, 100% of best 1RM, rest as needed between sets.
     - 205#
C. Snatch Deadlift, 3 reps x 3 sets @ 110%, rest as needed between sets.
     - 225#
+
D. 3 Sets of the following:
21 Lateral Burpees
21 Thrusters @ 95/65 lbs
15 Toes to Bar
Rest 5 Minutes between sets
     - First set about 2:15; second about 3:30 and 3rd was over 4:00!!! I rested a lot longer than 5:00 and still couldn't fully recover. My legs were just toast by just the second round. Went u/b on everything the first round. Second round had to break the thrusters to 11/5/5 and the TTB's as well. 3rd Round I did 9/7/5 on thrusters and 5/4/3/3 on TTB. The combo of Thrusters and Burpees is like kryptonite to me.

Saturday June 27, 2015

A. Snatch Complex of the following:

Snatch Deadlift(2 reps) + Pause Snatch(1 rep) @ Above Knee x 20 Minutes

     - Worked up to 185#

+

B.  Snatch, on the minute, every minute x 10 minutes x 1 rep @ 85%

     - 175#. Missed 3 attempts

+

C. “Vagabond Mix-Party”

10 Rounds for time of the following:

10 Power Snatches @ 85 lbs/55 lbs

8 Chest to Bar Pull-Ups

6 Box Jump-Overs

AMRAP 20 of...

12 Row Cals

10 KB Snatch @ 53#

8 Box Jump Over

6 Strict Pull-Ups

     - About 8 rounds

Friday June 24, 2015

A. Push Jerk, 2 reps touch n go x 3 sets, rest as needed between sets.
     - 205#
B. Push Jerk Cluster, 1.1 x 3 sets @ 80%, rest as needed between sets.
     - 205#
C. Power Clean, 2 reps touch n go @ 80% x 2 sets, Power Clean Cluster, 1.1 @ 85% x 2 sets, rest 1-2 minutes between sets.
     - 205, 225
D1. Clean Grip Romanian Deadlift @ 1232, 5 reps x 4 sets, rest 1-2 minutes between sets. 70-80% of best clean
     - 225
D2. Strict Handstand Push-Up Depth Cluster, 2.2.1 x 4 sets, rest 1-2 minutes between sets. Athlete chooses height they want to use
People who’s weakness is Strict Handstand Push-Ups-Do the following:
Strict Handstand Push-Up Negative Deficit, 1.1.1.1 x 4 sets, find a height for you
Or
Strict Handstand Push-Ups Cluster, 5.3.1.3 x 4 sets
     - First set did the regular strict HSPU. Last 3 sets did the deficit and made them all!!! Huge sign of progress!!
+
E. 6-5-4-3-2-1 of the following:
Squat Cleans @ following weights:
185/105 lbs, 205/115 lbs, 215 lbs/125 lbs, 225 lbs/145 lbs, 235 lbs/155 lbs, 245 lbs/160 lbs
Muscle-Ups
People scale the weight accordingly
People can scale to Weighted Strict Pull-Ups, 6-5-4-3-2-1, choose weight
     - About 10:30 or so. Just one miss on Muscle Ups and it was just because I got sloppy (almost tore my shoulder!!!...Ugly miss!) and missed my very last Squat Clean @ 245 because my belt popped loose!

A. Close Grip Bench Press, 4-6 reps x 3 sets, rest 2 minutes between sets.
     - 195 x 6, 205 x 5, 215 x 4

B1. Mix Grip Weighted Pull-Up Clusters, 2.2.2.2 x 3 sets, rest 1:30 between sets.
     - Did with 20# chains

B2. Pulley System, 3 pulls @ 35 lbs x 3 sets, rest 1:30 between sets.
     - Pretty easy

Wednesday June 24, 2015

A. Front Squat, 3 reps x 8 sets @ 78%, rest 1-2 minutes between sets.
     - 225#
B. Clean Pull, 3 reps x 3 sets, 98% of best 1RM Clean, rest 1-2 minutes between sets.
     - 255#
C. Clean Deadlift, 3 reps x 3 sets, 108% of best 1RM Clean, rest 1-2 minutes between sets.
     - 285#
D. Snatch Push Press, 5 reps x 5 sets @ 75% of 1 Rep Max Snatch, rest 1-2 minutes between sets.
     - 165#
+
E. Complete the following:
1000 Meters-800 Meters-600 Meters-400 Meters-200 Meters of Rowing
10-8-6-4-2 of Muscle-Ups
     - 20:15. Only one miss on muscle ups in one of the early sets. Had trouble at first then started to feel better as I warmed up. Did mostly sets of 2.

Tuesday June 23, 2015

A1. Strict Elevated Ring Rows @ 12 inch box, 6-8 reps, rest as needed between sets.
A2. Wall-Walks, 3 reps, focus on nice straight back, no arch, rest as needed between sets.
A3. Strict Pull-Ups, 6-8 reps or Cluster, 3.3.2, rest as needed between sets.
A4. 60 Feet Handstand Walk(Come down at 30 feet, and do 30 feet again) rest as needed between sets.
     - Starting to get it a little bit. Just need better control
+
B. Muscle Snatch, work to a heavy single, 10 minute time limit.
Compare to, perform same weight as this date or slightly higher
     - 135#
C. Power Snatch, 2 reps touch n go @ 75% x 2 sets, Power Snatch, 1 reps @ 78% x 3 sets, rest as needed between sets.
     - 155, 165
D. Overhead Squat, work to 80% of your best single for this movement, 10 minute time limit.
     - Worked up to 200#
+
E. For time of the following:
Run 400 Meters
15 Overhead Squats @ 165 lbs/ 115 lbs
Run 400 Meters
15 Clean and Jerk @ 165/115 lbs
Run 400 Meters
     - 11:00. Had to break OHS's into 8/7 and took a long :30 rest between sets. Clean and Jerks were harder than I thought they would be and I did singles the whole way through.

Monday June 22, 2015

A. High Bar Back Squat, 2 reps x 10 sets @ 84%, rest as needed between sets.
     - 285#. Felt heavy.
B. Snatch Pull, 3 reps x 3 sets, no dropping weights, 98% of best 1RM, rest as needed between sets.
     - 195
C. Snatch Deadlift, 3 reps x 3 sets @ 108%, rest as needed between sets.
     - 225#
+
D. 6 Rounds for time of the following:
10 Toes to Bar
15 Cal Row
20 Wall Balls @ 20/14 to 10 Foot Target-Must Reach
      - 9:25. Unbroken everything!!! Mostly psyched about getting TTB unbroken. They actually felt easy today. Rows at about 1,000 Cal/Hr.

Sunday June 21, 2015

A. Muscle-Ups, every 90 seconds, complete 2 reps x 15 minutes.
     - Picked up the intensity halfway through at the 7:30 mark and did 2 reps every :45. No misses until the very last rep!!! Ended up doing 32 muscle-ups
B1. Handstand Walk x Practice x 2 Minutes x 4 sets, rest 1 minute between sets.
     - Showing some signs of finally starting to get it. Getting more confident in kicking my legs ALL the way up and maintaining balance. I think I can get this with consistent practice!!

B2. DB Seated Press, 8-12 reps x 4 sets, rest 1 minute between sets.

     - Uggh!! Smashed my finger on the stupid dumbbell rack while switching weights! Actually thought it was broken at first but just smashed up, cut and swollen. Went back to gym later to bang out remaining sets. Used 45# @ 12 reps, 45@ 12 reps, 50# @ 7 reps, 50# @ 7 reps

Saturday June 20, 2015

A. On the Minute, Every Minute x 16 Minutes of the following:
Odd Minute: 1 Rope Climb + 25 Double Unders
Even Minute: 2-3 Muscle-Ups or 8-10 Chest to Bar Pull-Ups
     - No misses on dubs. Felt easy. Also did pretty well with the muscle-ups @ 3/round


+
Rest 5 Minutes
+
B. AMRAP 3 Minutes and 30 Seconds of the following:
400 Meter Run
AMRAP Power Snatches @ 115/75 lbs
     - 24 reps

+
Rest 5 Minutes
+
C. AMRAP 3 Minutes and 30 Seconds of the following:
400 Meter Run
AMRAP Thrusters @ 95/65 lbs

     - 34 reps. Big set of 20 then, 5,5,4

Friday June 19, 2015

A. Split Jerk, work to a heavy single, no maxes, hit under 5% of what you did on Friday, June 5th, 2015, no more than 7 sets.
     - Oops! I went for a max. Finally got 275 which is a number I have been chasing forever it seems. Didn't feel easy at all but felt great to hit it.

B. Power Clean, 2 reps touch n go @ 75% x 5 sets, rest 1-2 minutes between sets.
     - 205#
C1. Romanian Deadlifts, 4 reps x 4 sets, rest 0 seconds, right into next movement.
C2. Back Extensions, 12 reps x 4 sets, rest 1 minute between sets.
C3. Strict Handstand Push-Ups, 4.3.2.1 x 4 sets, rest 1 minute between sets.

     - A couple of misses but overall not too bad on the HSPU


+
D.  AMRAP 12 Minutes of the following:
15 Cal Row
9 Toes to Bar
3 Squat Cleans @ 225 205 lbs/140 lbs, 185 lbs/105 lbs

     - Did this with 205, not 225. Just wasn't feeling it at 225 and I wanted to keep my intensity up, not just staring at the bar the whole time! Glad I scaled down from 225 but glad that I didn't go all the way down to 185. Dropped every clean as it was but didn't rest too long in between. TTB's got tough as my grip started to go. First 2 or 3 sets unbroken but then turned into 6/3 or 5/4.

     - Got 5 rounds + Row + about 5 TTB

Wednesday June 17, 2015

A. Front Squat, 3 reps x 10 sets @ 76%, rest 1-2 minutes between sets.
     - 225#
B. Clean Pull, 4 reps x 3 sets, 96% of best 1RM Clean, rest 1-2 minutes between sets.
     - 245#
C. Clean Deadlift, 4 reps x 3 sets, 106% of best 1RM Clean, rest 1-2 minutes between sets.
     - 295#

D. Snatch Push Press, 3 reps x 3 sets @ 80% of 1 Rep Max Snatch, rest 1-2 minutes between sets.
     - 165#

+
E. 5 Rounds of the following:
10 Cal Assault Bike
10 Box Jump Overs @ 24/20 inches
Rest 45 seconds between sets
+
Rest 3 Minutes
+
5 Rounds of the following:
10 Cal Assault Bike
10 Hang Power Cleans @ 155/95 lbs
Rest 45 seconds between sets

Tuesday June 16, 2015

A1. Strict Ring Dips, 8-10 reps, rest as needed between sets.
A2. Pistols, 8/each leg, rest as needed between sets.
A3. Hollow Rocks, 20 reps, rest as needed between sets.
A4. 30 Feet Handstand Walk, rest as needed between sets.
     - Obviously no HS Walking but started to feel more comfortable kicking into a free standing handstand
+
B. Muscle Snatch, 73% of weight from last week, 3 reps x 3 sets, rest as needed between sets.
      - 115#

C. Power Snatch, 2 reps touch n go @ 75% x 5 sets, rest as needed between sets.
     - 135#

D. Snatch Balance, work to moderate to heavy single, athlete choice, few sets, just feel comfortable.
     - 185#. Missed at 195 then called it a day
+
E. Every Minute on the Minute x 16 Minutes of the following:
Odd Minute: 3 Touch N Go Power Snatches + 2 Overhead Squats(Athlete can go up in weight every set)
     - Used 135
Even Minute: 3 Muscle-Ups

     - Technique solid on the Muscle Ups today!

Monday June 15, 2015

A. High Bar Back Squat, 3 reps x 10 sets @ 81%, rest as needed between sets.
     - 265#
B. Snatch Pull, 4 reps x 3 sets, no dropping weights, 105% of best 1RM, rest as needed between sets.
     - 215#
C. Push Press, 4 reps x 4 sets, rest as needed between sets.
Use 75% of your best 1RM Push Press or close to it
     - 165#
+
D. AMRAP 20 Minutes of the following:
Run 400 Meters
Strict Pull-Ups AMRAP-Go to Failure Every Set
Row 250 Meters
Total Score is Pull-Ups Completed Thru the 20 Minutes

     - 55 reps and 5 rounds. Did 15/10/10/10/10 on the pullups

Sunday June 14, 2015

A. Strict Handstand Push-Up Clusters, 3.2.1.3.2.1 x 3 sets, rest 1 minute
     - Felt pretty good on these

B1. Close Grip Bench Press @ 30x1, 6-8 reps x 3 sets, rest 1 minute between sets.
     - 185#

B2. DB Tricep Extensions @ 30x1, 8-10 reps x 3 sets, rest 1 minute.
     - 25#. These felt awkward

Saturday June 13, 2015

A. 2 Position Snatch, 2 second pause @ above knee, cluster, 1.1 x 6 sets, rest as needed between sets.
Position 1 Mid Thigh + Position 2 Above Knee
     - Worked to 175#. Technique was good today. No misses. Felt like I could've gone heavier.

B. Snatch Balance, 1 rep x 6 sets, rest as needed between sets.
Use weight used in the 2 Position Snatch
     - 185#

+
C. 4 Rounds for time of the following:
Run 400 Meters
25 Wall Balls @ 20/14 lbs, 70# KB Swings
20 Burpees
10 Power Snatches @ 115/75 lbs, 95/65 lbs

     - Did this bit at home with clock turned off. This was an 80% day for sure.

     - Subbed KBS for Wall Balls. Dropped a lot of the snatches. Overall pace on this one was definitely not blazing

Friday June 12, 2015

A. Split Jerk, 1.1 x 4 sets, rest 1-2 minutes between sets. 75% of 1RM Split Jerk.
     - Worked up to 225
B. Power Clean Cluster, 1.1 x 4 sets, rest 1-2 minutes between sets. 75% OF 1RM Clean.
     - 205#
C1. Romanian Deadlifts, 3 reps x 5 sets, rest 2 minutes between sets.
     - 255#
C2. Strict Handstand Push-Ups, AMRAP 20 Seconds x 5 sets, rest 2 minutes between sets.
     - 7, 6, 5, 5
     - Did 7 unbroken for the first time in YEARS!!!

+
D. 10 Minute AMRAP of the following:
65 Double Unders
8-10 Strict Pull-Ups
3 Squat Cleans @ 210 lbs/130 lbs, 175/100 lbs

     3 Full Rounds + Dubs + 10 Pull-Ups. Cleans were really, really tough and got gassed from Double Unders. Pull-ups got brutal as well. First round was unbroken on the dubs and pull-ups. After that, not so much!

Wednesday June 10, 2015

A. Front Squat, 3 reps x 10 sets @ 73%, rest 1-2 minutes between sets.
     215#
B. Clean Pull, 5 reps x 3 sets, 93% of best 1RM Clean, rest 1-2 minutes between sets.
     - 255#
C. Clean Deadlift, 5 reps x 3 sets, 103% of best 1RM Clean, rest 1-2 minutes between sets.
     - 285#
D. Snatch Push Press, 3 reps x 3 sets, 75% of best 1RM Snatch, rest 1-2 minutes between sets.
     - 155#

+
E. Sled Push x 30 Meters @ tough weight x 10 sets, rest 2 minutes between sets.
30 Meters is Straight Ahead in Parking Lot

First 4 sets @ 140, then last 6 @ 160

Tuesday June 9, 2015

A1. 20 Strict Push-Ups @ 20×1, rest 1 minute between sets.
     - Harder than I thought!!
A2. 15 Ring Rows @ 30×1, rest 1 minute between sets.
You can use box to increase difficulty
     - Used box so I was pretty much parallel. Also harder than I thought!

A3. 10 Pistols(5/each leg), rest 1 minute between sets.
     - These were pretty sloppy today. Got better as I started to lean into the leg that was doing the work.

+
B. Muscle Snatch, work to a heavy single, 10 minute time limit, including warmups.
     - Worked up to 135. Ugly rep and probably rebent a little.
C. Power Snatch Cluster, 1.1 @ 75% x 4 sets, rest as needed between sets.
     - 145, 155, 165, 175 (f on 2nd rep)
D. Overhead Squat @ 65%, 3 reps x 3 sets, rest as needed between sets.
     - 165#
+
E. 5-4-3-2-1 of the following:
Power Snatches @ 175/115 lbs, 135/85 lbs, used 155#
Box Jumps @ 36/30 inches
Muscle-Ups
     - I did the right thing by scaling this to 155. 175 would have been a total shit show and 165 would have involved a few missed reps, I'm sure. No misses at 155 but it got tough. Got all muscle-ups unbroken which made me pretty happy. Time was 6:05.

Monday June 8, 2015

A. High Bar Back Squat, 3 reps x 10 sets @ 78%, rest as needed between sets.
     - 265#
B. Snatch Pull, 5 reps x 3 sets, no dropping weights, 93% of best 1RM, rest as needed between sets.
     - 185#
C. Push Press, 5 reps x 4 sets, rest as needed between sets.
Use 73% of your best 1RM Push Press or close to it
     - 155#
+
D. 5 Rounds for time of the following:
20 Cal Row
2 Rope Climbs @ 15 feet-Legs can be used
16 Toes to Bar

     - 14:30. CTB's got super hard after round 3. All sets of 5 to that point. This was a grip killer!

Sunday June 7, 2015

A1. DB Powell Raises @ 30x1, 8-12 reps/each arm x 3 sets, rest 60 seconds.

A2. DB Zotman Curls @ 30x1, 8-12 reps x 3 sets, rest 60 seconds between sets.

+

B. Kipping Swing Muscle Up Work, 5 reps, on the minute, every minute x 10 minutes.. Do not do muscle up, practice the tight hollow position, do not bend legs in back, and whip toes up in front.

A. Every Minute on the Minute x 12 Minutes of the following:
Odd: 5-7 Strict Handstand Push-Ups or Negative Deficit Handstand Push-Ups x 3 reps
    - Got 5 the first round only. All 3's after that

Even: 30 Double Unders
+
B. 5 sets of 10 unbroken chest to bar pull-ups, rest 1 minute between sets.

Saturday June 6, 2015

For time of
     - 500 Swings @ 32kg
     - 50 Strict CTB Pull-Ups

Time - 30:18

Broke into 5 rounds of
    10 Swings, 2 CTB's
    15 Swings, 3 CTB's
    25 Swings, 5 CTB's
    30 Swings, 20 Swings

Friday June 5, 2015

A. Split Jerk, work to heavy single, 90% of best single jerk, 10 minute time limit.
     - Worked up to 265#. Failed 2x at 275#. Just didn't get under the weight. Not a powerful enough drive.
B. Split Jerk Cluster, 1.1 x 3 sets @ 80% of above weight reached, rest 1-2 minutes between sets.
     - 215#...Pretty easy
C1. Romanian Deadlifts @ 30x1, 6-8 reps x 3 sets, rest 1 minute between sets.
     - 225#
C2. DB Lat Pull-Over @ 30x1, 8-12 reps x 3 sets, rest 1 minute between sets.
     - 50#
+
D. 10 Minute AMRAP of the following:
20 Calorie Airdyne/12 Calorie Assault(Men)/15 Calorie Airdyne/8 Calorie Assault(Women)
5 Touch N Go Squat Cleans @ 185 lbs/115 lbs, 145/85 lbs
3 Muscle-Ups
     - 4 Rounds + A/D. Squat Cleans were tough but doable. All M/U's unbroken. Definitely took my time between movements and took it easy on the Assault Bike!!


PM Session (Accessory Work)

A. Strict Handstand Push-Up Clusters, 4.4.4 x 3 sets, rest as needed between sets.
     - Got through most of these OK with some generous rest during clusters. Missed a rep or 2 towards the end.

B. Kipping Handstand Push-Up Clusters, 5.5.5 x 3 sets, rest as needed between sets.
     - No misses but...some long breaks during clusters

C. Muscle Ups on the Minute, Every Minute x 10 Minutes x 2 reps..
     - No missed but technique not the greatest

Wednesday June 3, 2015

A. Front Squat, 3 reps x 6 sets @ 70%, rest 1-2 minutes between sets.
     - 205#
B. Snatch Push Press, 4 reps x 4 sets, rest 1-2 minutes between sets.
     - Worked with 165#. Kept it light. Was worried about lowering onto my neck/upper back where I've had some pain lately
C. Snatch Deadlift, 5 reps x 3 sets, rest 1-2 minutes between sets.
    - 205#
+
D. For Time of the following:
Run 800 Meters
Then right into the following:
30-20-10 of :
Overhead Squat @ 115/75 lbs,
Row Cals

     - 10:38. Run took about 3:30-3:45. Certainly not blazing fast. All OHS's were unbroken which I was happy with. First set was tough. Rows were a little slow but meh...whatever.

Tuesday June 2nd, 2015

A. 3 Sets of the following:
A1. Strict Muscle Up, 2 reps or Ring Thing Assisted, 3-4 reps, rest as needed.
A2. Legless Rope Climb, 1 rep or Pulley System, 2-3 reps, rest as needed.
A3. Strict Toes to Bar, 10 reps, rest as needed between sets.
     - Had a miss or 2 on the strict Muscle Ups. Definitely felt rusty.
+
B. Muscle Clean Cluster, 1.1.1 x 4 sets, rest as need between sets.
     - Worked up to 175#. Felt pretty good
C. Power Clean Cluster, 1.1 @ 75% x 4 sets, rest as needed between sets.
     - 205#
D. Every Minute on the Minute x 12 Minutes of the following:
Even Minute: 3 Deadlifts @ 335 lbs/215 lbs, 275/165 lbs + 6 Lateral Burpees
Odd Minute: 2-3 Muscle-Ups or 8-10 Chest to Bar Pull-Ups
     - Deadlifts felt freakin' heavy!!
     - CTB's went OK. Got 10 every round except one (8). Almost all were butterfly. D/L's definitely taxed the grip!!

Monday June 1, 2015

A. High Bar Back Squat, 3 reps x 6 sets @ 75%, rest as needed between sets.
     - 255#
B. Snatch Pull, 5 reps x 3 sets, no dropping weights, between 90-100% of best 1RM, rest as needed between sets.
     - 205
C. Push Press, 4 reps x 5 sets, rest as needed between sets.
These do not have to be touch n go, and do not work to a 5RM
     - 185
+
D. 5 Rounds for time of the following:
200 Meter Run
7 Thrusters @ 135/95 lbs, 105/75 lbs
7 Strict Pull-Ups
7 Handstand Push-Ups Depth
45 lbs /15 lbs plates women-Kipping Allowed
People can scale to regular handstand push-ups and/or to their ability
     - 18:20. This was a disaster because of the HSPU's. Had to scale these to regular HSPU's partway through round one. From that point, I was still failing and doing all singles by round 4. Why were these soooo hard??!! Thrusters and strict pull-ups weren't a problem.

Sunday May 31, 2015

4 sets of the following:
A1. Muscle-Ups, 2.2.2 Clusters, rest 1 minute
     - No misses
A2. DB Seated Press @ 30x1, 6-8 reps, rest 1 minute.
     - 55#
A3. Toes to Bar Kipping, 10 reps, rest 2 Minutes.

Saturday May 30, 2015

A. Snatch Pull(+1 rep) + Snatch Squat or Power(+1 rep) + Overhead Squat(+1 rep) x 4 sets, rest as needed between sets.
     - 185#
B. Bar Muscle-Up, 2 reps , on the minute, every minute x 10 minutes
     - Did great on these today
+
C. AMRAP 9 Minutes of the following:
7 Front Squats @ 135/95 lbs
7 Box Jumps
12 Cal Row
+
Rest 3 Minutes
+
AMRAP 9 Minutes of the following:
7 Power Cleans @ 155/125lbs, 135/95 lbs
1 Rope Climb or 7 Strict Pull-Ups
12 Cal Row
+
Rest 3 Minutes
+
9 Minute Time Limit of the following:
50 Wall Balls
40 Burpees
25 Wall Balls
20 Burpees
     - 7:10. All wall-balls unbroken. First set of Burpees were dog slow though. I was pretty crushed when I started this one.

Friday May 29, 2015

A. High Bar Back Squat, 5 reps @ 65%, 5 reps @ 65%, 5 reps @ 70%, 5 reps @ 70%, 5 reps @ 70%, rest 2-3 minutes between sets.
     - 235#
B. Front Squat, 5 reps @ 70%, 5 reps @ 70%, 5 reps @ 70%, 5 reps @ 70%, rest 2-3 minutes between sets.
     - 205#
C. Clean and Jerk Cluster, 80% x 1.1 x 2 sets, 85% x 1.1 x 2 sets, 90% x 1 x 1 set, 95% x 1 x 1 set, rest as needed between sets.
     - Worked up to 245# (failed the Jerk)
+
D. 4 Sets of the following @ 85%:
Run 400 Meters
2 Minute Airdyne
100 Double Unders
Rest 2 minutes between sets
     - Did horrible on the Double Unders. Didn't come close to getting any sets unbroken. I think the most I hit was 66 consecutive


Accessory Work

3 Sets of the following:
A. Handstand Holds, 45 seconds, rest 60 seconds
+
B1. Strict Handstand Push-Ups, Hands close, regional standard, 5.5.5 Clusters x 3 sets, rest 1:30 between sets.
     - Did not get all clusters of 5 but I did a few which is actually an accomplishment!
B2. Strict Pull-Up Cluster Pronated, 3.3 x 3 sets, rest 1:30 between sets.