Tuesday April 23, 2013

A. Power Snatch Cluster, 1.1.1.1 x 3 sets, rest 3 minutes between sets. Use 155 lbs for all sets.
     - 2 sets at 155. 1 set at 165 (missed the 3rd rep)
     - Technique is still sloppy on these. Sometimes lack extension in second pull and footwork is not too good either.....very frustrating.

B. Overhead Squat @ 20x1, on the minute, every minute x 3 repetitions @ 185 lbs x 10 minutes.
     - Uggh....This did NOT go as well as I'd hoped. Was feeling great on OHS's last week. However; these started getting really tough after my first 2 sets. Sad truth is that this was either too much weight or not quite enough rest based on where I'm at right now. I only completed about 6 or 7 sets in the 10:00.

C1. Flat DB Bench Press @ 30x1, 8-12 reps x 3 sets, rest 1:30
     - Used 55#

C2. GH Raises @ 30x1, 12-15 reps x 3 sets, hands on head, rest 1:30

D1. Weighted Supinated Chin Ups @ 20x1, 4-6 repetitions x 3 sets, rest 1:30
     - All sets done with 45# KB

D2. Thrusters @ 115 lbs, 8-10 repetitions x 3 sets, rest 1:30