Tuesday August 4, 2015

A. Power Clean( 1 rep) + Squat Clean( 2 rep) @ 65% x 2 sets, Power Clean(1 rep) + Squat Clean( 2 rep) @ 70% x 3 sets.

   -175, 195

B. Muscle Snatch, 60% x 4 reps, 65% x 4 reps, 70% x 3 reps x 2 sets

    85,95,105

C. Overhead Squat, 70% x 5 reps x 3 sets.

     175

+

D.  Upper Body Pull Complex Conditioning:

3 Strict Pull-Ups + 4 Regular Kipping Chest to Bar Pull-Ups + 5 Chest to Bar Pull-Ups + 6 Toes to Bar, every 90 seconds complete complex x 9 minutes.

     - Was able to connect these w/o coming off bar up until the 5th and final set

+

E.  15-12-9 of the following:

Clean + Jerk @ 185 lbs/125 lbs

5-3-1 of the following:

Rope Climbs

     - 12:25. This one crushed me. Clean and Jerks got brutal. Rope climbs pretty easy. Lost at least :45 because I had to change shoes (gym rule - no Oly shoes on the ropes!!)