Monday September 1, 2014

A. High Bar Back Squat @ 20x1, 5 reps x 5 sets @ 65%, rest 2-3 minutes between sets.
     - 225#

B.  Squat Snatch of the following weights:
65% Cluster, 1.1 x 2 sets
70% Cluster, 1.1 x 2 sets
75% Cluster, 1.1 x 1 set
     - Worked up to 155. Then did singles @ 165, 175 and 185(f)


C. Clean and Jerk of the following weights:
1.1 x 3 sets, every 90 seconds complete a set @ 65% of 1RM
     - 185#

D1. Strict Pronated Pull-Up Weighted, 1.1.1 x 3 sets, rest 1:30 between sets.
Rest 15 seconds between clusters
     - 63#

D2. Front Rack Walking Lunges, 5/each side @ moderate-medium weight x 3 sets, rest 1:30 between sets.
     - 135#

E.  3 Rounds for time of the following:
15 Overhead Squats @ 95/65 lbs
9 Deadlifts @ 255 lbs
6 Muscle-Ups
     - Time was about 9:12. I only did 5 M/U's in middle round per coaches orders. I felt like I did a little better with M/U's than I have been doing lately. Was trying to lean back against the rings on the upswing and then aggressively snap through. I still failed a couple of reps but I'm getting better. OHS's were pretty easy and D/L's weren't too bad.