Thursday June 5, 2014

A. Front Squat, 80% x 5 reps, 85% x 3 reps, 90% x 1, 80% x 5 reps, 85% x 3 reps, 90% x 1
     - 225, 235, 250, 225, 235, 250. Felt pretty solid on these!

B. High Bar Back Squat @ 31x1, 55%, 5 reps x 5 sets, rest 1:30 between sets.
     - 185#. Pause at bottom

C. Power Clean Cluster, 1.1.1 @ 70% x 3 sets, rest 1:30.
     - 195#

Focus is Speed under the Barbell
D. 20-15-20-15 of the following:
Overhead Squats @ 95/65 lbs
Toes to Bar
     - Time: 9:27. OHS all unbroken. T2B's not so much.
+
Rest 5 Minutes
+
5-4-3-2-1 of the following:
Power Cleans @ 225-245 lbs/135-155 lbs
Muscle-Ups

       - Uggh, this was messy. Still suck at Muscle-ups. Kip is non existent and form is shit. I want to say that my shoulder held me back but I don't think it's that simple. Need lots of work! Clean were real tough too.

      - Time was 9:00.