Wednesday June 12, 2013

A. Conventional Deadlift, 3-3-3-2-2-1-1, work to a heavy set of 1, but not a max lift.
     - 315 x 3, 335 x 3, 345 x 3, 355 x 2, 365 x 2, 375 x 1, 385 x 1
     - A couple of sloppy lifts but overall these felt pretty good.


B. Strict Press @ 11x1, 5-7 repetitions x 3 sets, rest 3 minutes between sets.
     - 7 reps @ 120, 5 reps @ 125

C1. Power Snatch @ 115 lbs, touch n go repetitions, 10-12 repetitions x 4 sets, rest 10 seconds.
     - 12 reps all 3 rounds but this was tough. Form started to break down after about 8 reps.

C2. Kipping Ring Dips AMRAP x 4 sets, rest 3 minutes.
     - 15 reps, 10 reps, 10 reps

D. Airdyne @ 100%, 40 seconds x 4 sets, rest 3:15  between sets.
     - Held pace right around 579 watts for all 4 sets. These sucked the life out of me!