Tuesday September 22, 2015

A. Mid Thigh Clean(Power or Squat), 75% x 2 reps x 5 sets, rest as needed.
     - 195
B. Muscle Snatch, 76% x 3 reps x 2 sets, 79% x 2 reps x 2 sets
     - 110

C. Push Press, 87% x 3 reps x 3 sets, 90% x 3 reps x 2 sets, rest as needed.
     - 185# and 190#

D. Overhead Squat, 5 reps x 3 sets, work to heavy set of 5, based off how you are feeling, rest as need between sets.
     - Worked up to 185#

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E.  Every Minute on the Minute x 24 Minutes of the following:
Minute 1: 3-5 Muscle-Ups
Minute 2: 15 Thrusters @ 95/65 lbs @ Fast Pace
Minute 3: 25 Second Max Cal Row-Men Above 1300 Cals/hr and Women Above 1000 Cals/hr
Minute 4: 40-50 Double Unders
Minute 5: Rest/Walk
     - Did this at home so no access to muscle ups. Everything else went fine. Rows at about 1,700 cals/hr, Double unders all unbroken