Friday September 5, 2014

4 sets of the following:
A1. Partner Assisted Strict Handstand Push-Up, 5 reps, rest 1 minute
Spotter only does as much as necessary
     - I was pretty bad at these. Needed LOT of help by the last set.
A2. Shoulder Shifts, 7 reps on each side, shift and place hands firmly into ground, rest 1 minute
     - Also struggled with these. A little better when I narrowed my hand position
A3. Dip Holds, 30 second hold, 15 second rest, 30 second hold, 90 second rest between set.
     - These were super tough. Especially the second :30 each round

A. High Bar Back Squat @ 20x1, 65% x 5 reps x 5 sets, rest 2-3 minutes between sets.
Use same weight as Monday, September 1st
     - 225#
B. Power Snatch @ 65%, 3 rep touch n go x 5 sets, rest 2 minutes between sets.
     - 135#. Felt pretty good today
C. Clean and Jerk @ 75%, 1 rep x 6 sets, rest 2 minutes between sets.
     - 20%#. These felt awful on my right elbow and left shoulder
D1. Romanian Deadlift @ 80% of best clean, 5 reps @ 22x1, x 3 sets, rest 1:30 between sets.
     - 215#
D2. Weighted Back Extension Cluster, 5.5.5 x 3 sets, rest 1:30 between sets.
Rest 20 seconds between each cluster

     - 30#