Wednesday August 5, 2015

Set-Up 5 Boxes- Men 24 inches/Women 20 inches- Rebounding Jumps x 3 times thru

One Time Thru Consists of Up and Back, so 10 Jumps

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B. 3 Position Snatch, 65% x 2 sets x 1 rep, 70% x 1 rep x 3 sets

     - 135 and 145. Felt smooth on these today

C. High Bar Back Squat, 6 reps x 60%, 65% x 6 reps, 70% x 6 reps, 75% x 4 reps x 2 sets

     - 205, 220, 235, 255

D. Snatch Balance, 65% x 1 rep x 3 sets, 70% x 1 rep x 3 sets, of your best snatch.

     - 135, 145

E. Clean Deadlift, 100% x 2 sets x 7 reps, 100% x 5 reps x 3 sets, rest as needed.

     - 275

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F. 3 Sets of the following:

400 Meter Run @ 90% of all out effort, rest 2-3 minutes or when heart rate at resting drops below 100 beats per minute

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Rest 8-10 Minutes

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400 Meter Run @ 90% of all out effort, rest 2-3 minutes or when heart rate at resting drop below 100 beats per minute

     - Hard to get accurate times but I hung out somewhere between 1:10 - 1:17. Got faster each run.