Tuesday December 1, 2015

A. Muscle Snatch, build to a heavy single or max for the day, 12-15 minutes of work on this.
     - Failed hard on these today!!! Missed twice at 125# which is 15# below my max!! Gave up after 2 failed attempts
B. Squat Snatch, 80%, 1.1 x 4 sets, rest 1-2 minutes between sets.
     - 165#

C. Clean and Push Press, 70%, 1.1 x 4 sets, rest 1-2 minutes between sets.
     - 165#

D1. Overhead Squat, 85% of best 1RM Snatch, 3 reps x 4 sets, rest 2 minutes between sets.
     - 215#. Continue to feel pretty strong on these.
D2. Bar Muscle-Up(1 rep) + Strict Chest to Bar Pull-Ups(3 reps) + Chest to Bar Pull-Ups(4 reps) + Toes to Bar(8 reps) x 4 sets, rest 2 minutes between sets.
     - Every set smooth and unbroken!!! Very happy with this!!!

+
E. 12 Rounds for time of the following:
5 Box Jumps @ 30/24 inches
3 Strict Handstand Push-Ups
1 Power Clean @ 205 lbs
     - 9:17. Only one broken set (the last one of course) on the HSPU!!!