Wednesday, December 11th, 2013

A. Squat Clean, choose 1 tough weight, and do 5 sets at this weight, rest as needed between sets.
     - Worked up to 235. Failed at 240
B. High Bar Back Squat 1 ¼ ,  2 rep moderate weight x 5 sets, rest as needed between sets.
     - 225#
C. Snatch Complex(work to moderate weight, focus is technique)
High Hang Squat Snatch x 1 rep + Mid Thigh Squat Snatch x 1 rep + 1 Deck Squat Snatch x 1 rep x 5 sets, rest as needed between sets. Short Duration. No Greater than 90 seconds.
     - Worked up to 165
D1. DB Back Extensions 12-15 reps x 3 sets, rest 1 minute.
D2. Weighted Right Side Bridge x 30 seconds , rest 10 seconds, Weighted Left Side Bridge x 30 seconds, rest 10 seconds, Weighted Right Side Bridge x 30 seconds, rest 10 seconds, Weighted Left Side Bridge x 30 seconds x 3 sets, rest 1 minute.