Friday December 4, 2015

A. Power Snatch, build to heavy single for the day or go by feeling, you can either go heavy or go by percentage, if not feeling it today, use clusters of 1.1.1 @ 75-80% x 4-5 sets, if not feeling for a heavy single for the day, rest as needed between sets.
     - Worked up to 175. Failed at 180
B. Clean and Jerk, build to heavy single for the day or go by feeling, you can either go heavy or go by percentage, if not feeling it today, use clusters of 1.1.1 @ 75-80% x 4-5 sets, if not feeling for a heavy single for the day, rest as needed between sets.
     - Worked up to 235
C. Front Squat, 90% x 1 rep x 5 sets, rest 1-2 minutes between sets.
     - 260#
D1. Romanian Deadlifts, 60% of best back squat, 5 reps x 4 sets, rest 2:00 minutes between sets.
D2. 1 Legless Rope Climb + 1 Rope Climb w/ Legs x 4 sets, rest 2:00 minutes between sets.
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E. Assault Bike Intervals of the following:
35/30 Calories x 3 sets, rest 2 minutes and 30 seconds between sets
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Rest 5 Minutes between sets
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25/20 Calories x 3 sets, rest 1 minute and 30 seconds between sets
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Rest 5 Minutes
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35/30 Calories x 3 sets, rest 2 minutes and 30 seconds between sets
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Rest 5 Minutes between sets
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25/20 Calories x 3 sets, rest 1 minute and 30 seconds between sets