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
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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#
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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.