Wednesday September 16, 2015

A. Jumping Drill Warm-Ups: 3 sets of the following
Hurdle Hops, Jump as High as Possible, 5 times, pause 2 seconds before jumping
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B. Clean and Jerk @ 75%, 1.1 x 2 sets, 80% x 1.1 x 2 sets, rest as needed.
     - 205#
C. High Bar Back Squat, 88% x 2 reps x 5 sets, rest as needed.
D1. Snatch Deadlift 105% x 4 reps x 5 sets, rest 1:30 between sets.
     - 215

D2. Strict Chest to Bar Pull-Up(3 reps) + Toes to Bar(7 reps) x 5 sets, rest 1:30 between sets.
E.  5 Sets of the following:
Assault/Airdyne x 20 Seconds @ 95% all out effort, rest 2-3 minutes between sets @ Hard Effort
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Rest 8-10 Minutes
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5 Sets of the following:
Assault/Airdyne x 20 seconds @ 95% all out effort, rest 2-3 minutes between sets @ Hard Effort

       - Kept the Watts at or above 1,000 each set