Friday August 7, 2015

A. 3 Position Clean, 65% x 2 sets x 1 rep, 70% x 3 sets x 1 rep
     - worked up to 195
B. Front Squat, 60% x 6 reps, 65% x 6 reps, 70% x 5 reps, 75% x 3 reps
     - worked up to 220
C. Jerk Dip(3 reps) + Push Jerk(2 reps), 65% x 2 sets, 70% x 2 sets, of best push jerk.
     - 185
D1. 15 reps GHD Raises Unweighted x 3 sets, rest 1 minute.
D2. 10-12 reps Standing DB Press x 3 sets, rest 1 minute.
D3. Strict Ring Dip , 8-12 reps x 3 sets, rest 1 minute.
+
E.  10-8-6-4-2: Hang Power Cleans @ 185-205-225-235-250 lbs/115-135-145-150-160 lbs
     10-8-6-4-2: Muscle-Ups

     - This was a complete abortion. Got through the first set of cleans in sets of 5 and 5. Then this just became ridiculously heavy and really struggled doing these from the hang position. Didn't go any heavier than 225 and still struggled to complete this in a respectable time....Terrible!!