Friday September 18, 2015

A. Snatch, 75% x 1.1 x 2 sets, 80% x 1.1 x 3 sets.
     - 155 and 165
B. Front Squat, 85% x 3 reps x 5 sets, rest as needed between sets.
     - Worked up to 235 for a triple. Failed at 240
C. Snatch Pull, 80% x 5 reps x 5 set, rest as needed between sets.
You can take off risers, so from 3 inch boards of below knee height
     - 165#
D1. Strict Handstand Push-Ups(5-7 reps) + Kipping Handstand Push-Ups(8-10 reps) x 4 sets, rest 1-2 minutes between sets.
     - First set got 7 strict, 5 Kip, then 5 strict, 7 kip, 4 strict 7 kip, 1 strict, 7 kip

D2. Romanian Deadlifts, 65% of best clean, 5 reps x 4 sets, rest 1 minute between sets.
     - 165#
+
E. For Time of the following:
100 Double Unders
20 GHD Sit-Ups
Row 500 Meters
75 Double Unders
20 GHD Sit-Ups
Row 500 Meters
50 Double Unders
20 GHD Sit-Ups
Row 500 Meters

     - 13:04. Messed up a lot of 1st set of double unders. Did second round as 45-30 then went unbroken last round.