Friday November 27, 2015

A. Snatch Squat, heavy single for the day, go by feeling.
     - Again, only got up to 185
B. Clean and Jerk, heavy single for the day, go by feeling.
C. High Bar Back Squat, 90% x 1 rep x 5 sets, rest 1-2 minutes between sets.
D1. Stiff Leg Deadlift, 50% of best back squat, 6 reps x 4 sets, rest 1:30 between sets.
D2. Bar Muscle-Up, 5 reps x 4 sets, rest 1:30 between sets.
If hands are a little messed up, and we have 50 chest to bars on Saturday, then perform 15 Fast GHD Sit-Ups x 4 sets, rest 1:30 between sets
+
E.  For Movement Quality + Breathing Work:
2 Sets of the following:
Row 1500 Meters
Rest 1:1 Interval-How Long It Took You Above
Assault Bike 75 Calories/Assault Bike 60 Calories(Women)
Rest 10 minute between sets