Monday October 5, 2015

A. Snatch, 75%, 1.1 cluster x 5 sets, rest 1-2 minutes between sets.
     - 155#
B.  Front Squat @ 90%, 2 reps x 4 sets, rest as needed.
     - 235, 245, 250, 250 ( 1 rep only)

C. Split Jerk, 84% x 1.1.1 x 5 sets, rest as needed between sets.
      - These were terrible today. Pushing every rep forward and technique just off!!! Had to back weights down to 220# and still sloppy at that weight.
D. Clean Pull, 100%, 3 reps x 4 sets, rest as needed between sets.
     - 2:05
+
E. 4 Rounds for time of the following:
400 Meter Run
10 DB Power Snatch(5/each side) @ 70 lbs/45 lbs
20 Cal Row/16 Cal Row
     - 16:28 Dropped every snatch.

+
Rest 5 Minutes
+
50 Burpees For Time to Target Above- 4-6 inchs
     2:34