Monday December 21, 2015

A. High Bar Back Squat, 3 sets of 1 @ 70%, rest 2 minutes between sets.(Warm-Up)

B. High Bar Back Squat, work to a heavy set of 5, few attempts, keep volume low, and intensity high.

     - Worked up to 275#

C. High Bar Back Squat, 5 sets of 1 @ 90% of 5RM above, rest 1-2 minutes between sets.

     - 255

D. Snatch, 75% x1, 80% x 1, 85% x 1, 90% x 1(total 4 sets), rest as needed between sets.

     - Grrr. Failed at 185 again. Made only 1 attempt.

E. Clean and Jerk, 70% x 1.1, 75% x 1.1, 80% x1.1( total 3 sets), rest as needed between sets.

     - Worked to 205#

+

F. 4 Sets of the following:

Row 40 Calories

Burpees 20 repetitions

Shoulder to Overhead 10 repetitions @ 135/95 lbs

Rest 3-4 Minutes Between Sets

     - First round went unbroken at 155#. Second round had to break 5/5. After that I dropped to 135# and went unbroken again. This workout sucked!!