Monday April 29, 2013

A. Power Snatch Cluster, 1.1.1 x 3 sets, use 160 lbs for all 3 sets, no more, no less, warm up properly, rest 3 minutes between sets.
     - These were going pretty terrible. I dropped back down to 155, got my form dialed in better and then did my sets at 160. Gotta get more consistent with these.

B. Overhead Squat @ 20x1, 8-10 repetitions x 3 sets, rest 3 minutes between sets
     - All sets at 135. Felt easy.

C1. Flat Bench DB Bench Press @ 30x1, 6-10 repetitions x 3 sets, rest 1:30
     - 60#
C2. DB Back Extensions Drop Sets @ 301, 6.6.6 x 3 sets, rest 1:30
     - 30#
D1. Weighted Pronated Pull Up Cluster @ 11x1, 1.1.1.1 x 3 sets, rest 1 minute.
D2. Thrusters @ 95 lbs, 12-15 repetitions x 3 sets, rest 1 minute.

PM Session:
Zone 1 Work + Gymn Prep + Zone 1 Work
15 Minutes of Light Running

Did not do this. I was short on time and I figured I got my full of running yesterday!
rest 10 minutes
+
5 Sets of the following:
Negative Handstand Push ups to 8 inch depth, 1.1.1.1.1, rest 2-3 minutes between sets.