Tuesday December 30, 2014

A. 3 Rounds for quality of movement:

1. Strict Handstand Push-Ups Depth(25-45 lbs Men)(Women Regular Depth), 4-6 reps or Clusters @ 2.2.2.1, rest as needed between sets.

     - Not strict. Did with slight kip. 6 per round

2. Muscle-Ups, 3-5 reps or Clusters of 1.1.1.1, rest as needed between sets.

     - 5 unbroken per round

3.  Hollow Holds, 30 seconds, rest as needed between sets.

B.  Clean Deadlift(+1) + Clean Pull(+1) x 4 sets @ 105%, rest 1:30 between sets.

     - 295#

C. Snatch Complex: Power Snatch(+1 rep) + Squat Snatch(+1 rep) + Overhead Squat(+1 rep) x 4 sets, rest 1:30 between sets—Use between 70%-80% for Complex

     - 155#

D1. DB Seated Press @ 5-6 reps heavy @ 31x1, 3 sets, rest 1:30 between sets.

     - 50#

D2. Romanian Deadlift @ 90% of best clean, 5 reps x 3 sets, rest 1:30 between sets.

     - 245#