Saturday June 28, 2014

A. Snatch Pull Cluster @ 105%, 1.1 x 4 sets, rest as needed between sets.
     - 195#
B. Muscle Snatch, moderate weight, concentration turnover, arm speed, 1 reps x 10 minutes, every minute on the minute x 10 minutes.
     - 95#
C. 4 Sets of the following @ High Aerobic Effort:
400 Meter Run
9 Thrusters @ 105/70 lbs
12 Chest to Bar Pull-Ups
15 Box Jumps Overs @ 24/20 inches
Rest 4 minutes between sets

     - First set: 2:50. After that I got sloppy keeping track but I think I was anywhere between 3:10 and 3:30 on the remaining sets. My runs got a little slower and perhaps Box Jumps as well. Very consistent on the Thrusters and pull-ups. All unbroken butterflies on the CTB.