Tuesday September 1, 2015

A. Mid Thigh Clean Cluster, 75% x 1.1 x 4 sets, rest as needed.
You can take from blocks from mid thigh if you want
     - 195.
B. Muscle Snatch, 70% x 5 reps, 75% x 4 reps x 2 sets, 80% x 3 reps x 3 sets
     - 95, 105, 115

C. Push Press, 85% x 3 reps x 5 sets, rest as needed between sets.
     - 185#


D. Farmer’s Carry x 50 Meters, rest 15 seconds, 50 Meters x 4 sets, rest 1 minute between sets.
     - 2 x 88# KB

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E.  10-8-6-4-2 of the following:
Power Cleans @ 165-185-205-225-245 lbs
8-6-3-2-1 of the following:
Muscle-Ups
     - 11:21. Unbroken on first 10 cleans. Then 5/5, then singles the rest of the way. Missed ugly several times at 245. Muscle ups - 5/3, 3/3, 3,2,1

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F. Pull-Up Work:
Complete 20 L-Sit Pull-Ups, do one at a time with perfect form.