Sunday September 7, 2014

A. High Bar Back Squat @ 20x1, 4 reps x 5 sets @ 70%, rest 2-3 minutes between sets.
     - 235#
B.  Squat Snatch of the following weights:
70%, 1 rep x 3 sets
     - 135#
75%, 1 rep x 2 sets
     - 155#
70% , 1.1 x 1 set
     - 165#

Then did some heavy singles and hit 185#, 195# and 200# !!!!!!!!!!!!!!!!!!!!!!!
This was huge! 195 was a PR and 200# was a 10# PR from a lift I did well over a year ago. My technique has improved so much since attending Kevin's athlete camp in August.

C. Clean and Jerk of the following weights:
1.1.1 x 4 sets, every 60 seconds complete a set @ 60% of 1RM
     - 155#
D1. Strict Pronated Pull-Up Weighted, 1.1.1.1 x 3 sets, rest 1:30 between sets.
     - 45#
D2. DB Split Squats @ 22x1, 8/each leg x 3 sets, rest 1:30 between sets.

     - 45# DB's