Friday November 20, 2015

A. Snatch, 90%, 1 x 3 sets, rest as needed.

     - Worked up to 185 but hit only 1 of 3 attempts

B. Clean and Jerk, 90%, 1 x 3 sets, rest as needed.

     - 225

C. High Bar Back Squat, 2 rep max, no more than 5 attempts all together. Keep this low volume, high intense. 0 second pause in bottom for both reps.

     - Worked up to 285 and stopped there. Just not feeling it today

D1. Romanian Deadlifts, 50% of best clean, 8-10 reps x 4 sets, rest 1 minute between sets,

D2. Strict Supinated Pull-Ups, AMRAP 25 Seconds x 4 sets, rest 2 minutes between sets.

     - 12 - 15 reps each round

+

E. 4 Rounds Not For Time, For Quality and Movement:

Run 400 Meters

20 Calorie Assault Bike Row

15 Toes to Bar 30# Ball Slams

5-4-3-2 of Rope Climbs after every round 70# KB Snatch each hand