Wednesday July 8, 2015

A. 3 Sets of the following:
A1. Strict L Sit Pull-Ups, 3-5 reps total, rest as needed between sets.
A2. Strict Ring Weighted Dips @ 30x1, 4-5 reps, rest as needed between sets.
    - 35#
A3. Hollow Rocks, 20 reps, rest as needed between sets.
A4. Pistols, 8/each side, rest as needed between sets.
+
B. Muscle Snatch, 80% of best muscle snatch, 2 reps touch n go x 3 sets, rest as needed.
    - 115#
C. Power Snatch, 75%, 1 rep x 5 sets, rest as needed.
    - Worked up to180# (PR). Failed at 185
D. Snatch Deadlift 2reps x 3 sets @ 110% of best snatch, rest as needed between sets.
     - 225#
+
5 Sets of the following:
5 Heavy Deadlifts @ 315-345 lbs/215-235 lbs, 265-285 lbs/185-205 lbs
4 Muscle-Ups
5 Lateral Burpees
4 Strict Handstand Push-Ups- 2 to 3 inches for Men/ Regular Height to1 inch for Women
If Strict Handstand Push-Ups are a struggle, keep these at regular range of motion
Rest 2-3 Minutes between sets, athlete chooses rest time based off of feeling
      - Did most of the HSPU @ no deficit and still had to break into singles. Very tough after all the other stuff. Muscle Ups were unbroken though.