Wednesday November 4, 2015

A. Power Clean, 75% x 2 reps x 10 sets, 1 minute rest.

      - 205#. These felt better today

B. Snatch Deadlift( 2 reps) + High Snatch High Pull(2 reps) @ 70% x 4 sets, rest 1 minute.

     - 135#

C. Front Squat, 60% x 2 reps x 10 sets, rest 30 seconds between sets. 

     -175#

D. Overhead Squat, work to 90% of best 1RM, then do 2 reps x 3 sets @ 70% of today’s weight, rest as needed between sets.

     - Worked to 225#. Then sets of 155#

E1. L-Sit Hold on Rings, 25 seconds total x 3 sets, rest 30 seconds between sets

E2. Strict Chest to Bar Pull-Ups(2 reps) + Strict Pull-Ups(3 reps) + Butterfly Pull Ups or Kipping( 5 reps) + Toes to Bar( 7 reps) x 3 sets, rest 30 seconds between sets.

+

F. 27-21-15-9 of the following(Courtesy of Ben B):

Cal Row

Power Snatch @ 75 lbs

     - 8:44. Broke twice on the snatches (probably didn't need to) in first and second rounds.