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.