Thursday October 29, 2015

A. Mid Thigh Pause Clean, 65%, 2 reps x 6 sets, rest 1 minute.

     - 175#

B. Clean Deadlift(3 reps) + Hang Clean Pull(3 reps) @ 70% x 5 sets, rest 1 minute.

     - 195#

C. Front Squat, 55% x 2 reps x 10 sets, rest 30 seconds between sets. Add 40 lbs of chains

     - 165#

D. Overhead Squat, work to 85% of best Overhead Squat, then do 3 reps x 3 sets @ 80% of your Overhead Squat today, rest as needed between sets.

     - Worked up to 215. Then used 175 for 3

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E. AMRAP 12 Minutes of the following:

2 Squat Cleans @ 205 lbs

4 Muscle-Ups

6 Tall Box Jumps @ 30 inches

8 Burpees

     - 5 Rounds. All muscle ups unbroken. Squat Cleans miserable!!

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Rest 4 Minutes

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AMRAP 4 Minutes of the following:

8 Shoulder to Overhead @ 115 lbs

8 Toes thru Rings

     - Just shy of 4 rounds