Tuesday November 3, 2015

A. Snatch Cluster, 80% x 1.1 x 5 sets, rest as needed.

     - 165#.No misses

B. Clean and Jerk, 80% x 1.1 x 5 sets, rest as needed.

     - 205#

C1. Good Morning Barbell(wide stance) x 4-6 reps x 3 sets @ 30-40% of best back squat, rest 1 minute

C2. Strict Handstand Push-Ups, 30 seconds AMRAP x 3 sets, rest 1 minute.

     - Got between 6-8 reps. Best was first set when I got 8 unbroken

C3. Weighted Back Extensions x 8-10 reps @ 2 second hold top x 3 sets, rest 1 minute.

     - 40#

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D. On the Minute, Every Minute x 12 Minutes of the following:

Odd Minute: 3 Overhead Squats @ 155 lbs

Even Minute: 3-5 Muscle-Ups-You can try bar muscle ups

     - Did 3 Bar Muscle ups per round

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Rest 3 Minutes

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E. On the Minute, Every Minute x 12 Minutes of the following:

Odd Minute: 8-12 Kipping Handstand Push-Ups

Even Minute: 3 Power Cleans @ 205 lbs

     - Did 12 unbroken first couple of rounds. after that got real tough. Shoulders were smoked!!