Wednesday December 17, 2014

A. Front Squat, 3 sets of 1 @ 80%, rest as needed between sets

      - 230#

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Rest 12 minutes

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B. Front Squat @ 1 second pause in bottom, work to heavy or max 3RM

No More than 3-4 working sets or where you feel comfortable, keep volume low, few sets, no bouncing out of bottom---drive out of bottom

     - Didn't push it too hard. Worked with 235#

C. Power Snatch from above knee cluster, 1.1 x 3 sets, rest 1:30 between sets.

     - 155#

D1. Weighted Static Back Extension w/ Hold, 5 reps x 3 sets, with 15 second hold at top for each rep, rest 1:30 between sets.

D2. Snatch Grip Romanian Deadlifts @ 85% of best snatch, 5 reps x 3 sets,  rest 1:30 between sets.

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PM Session:

8 Minute AMRAP @ 80% of:

Row 200 Meters

5 Box Jumps @ 24/20 inches

5 Push-Ups

     - 7 Rounds + about 100M

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Rest 4 Minutes

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8 Minute AMRAP @ 80% of:

Airdyne 15 Calories

5 Burpees to Targets

20 Walking Lunges(10 each side)

     - 5 Rounds + ??

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Rest 4 Minutes

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8 Minutes @ 80% of:

30 Double Unders

5 Ring Dips

10 Wall Balls

     - 7 Rounds + 20 Doubles