Friday August 24,2015

A. 3 Position Clean, 70% x 1 set, 75% x 1 rep x 2 sets, 78% 1 x rep x 2 sets, rest as needed between sets.

     205

B. Front Squat, 75% x 5 reps x 2 sets, 80% x 5 reps x 3 sets, rest as needed between sets.

     - worked to 225. Tried 230 but got only 3 reps. 

C. Split Jerk, 70% x 1.1 x 2 sets, 75% x 1.1 x 2 sets, 78% x 1 rep x 2 sets, rest as needed.

     - worked up to 235

D1. Strict Handstand Push-Up Cluster, 4-6 reps. 4-6 reps x 3 sets, rest 1:30 between sets.

People can scale up to Depth Strict Handstand Push-Ups, 4.4 @ Men @ 3-4 inches + 4.4 @ Women @ 1-2 inches x 3 sets

     Did 6 reps each round. Not clusters. 

D3. Barbell Good Morning @ 30% of best back squat, 8 reps x 3 sets, rest 1:30 between sets.

     115

+

E. For Time of the following:

50 Cal Row

30 Overhead Squats @ 115/75 lbs

30 Toes to Bar

25 Cal Row

15 Overhead Squats @ 135/95 lbs

15 Toes to Bar

     Don't know what happened to me on this workout. Struggled badly with first set of OHS. Had to break into 10/10/10. TTB did not go much better. First set-6/6/6/3/3/3/3. Somehow the heavier set of OHS went better. Broke into 10/15. TTB did a big set of 8 and then finished with 4 and 3. This capped off a pretty miserable week of training.