November 6th, 2014

AM

A. Split jerk from blocks, build to a tough cluster of 1.1.1 w/:05-:10 rest between singles: 185#
B1. 1 segmented snatch-grip deadlift + 1 snatch pull, 4 x 1 starting @ 110% 1RM snatch & adding 10 each set; :20 between movements, :60 rest
B2. Unweighted ring dip clusters, 4 x 4.4.4, 20X1; :10-:15 between 4s, 2:00 rest
Did the first 2 sets strict!
+
10 rounds for time:
1 power clean @ 88-90% 1RM
3 wall walks

Time: 8:10
Notes: 2-3 power cleans may have been board line squat cleans..

PM
25:00 AirDyne @ Z1, off every 5:00 for :60 freestanding handstand hold practice
+
3 rounds not for time:
6-9 glute-ham raises, 30X1 – weight if possible
15 moderate reverse hypers, 10X0
:10-:15 L-sit on parallettes

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