November 20th, 2014

AM
A. Split jerk from blocks, build quickly to a heavy single: 175# just worked on speed
B. Split jerk from blocks, 10 for time @ 175:
Time: 3:33
C. Snatch pull, 5 x 1 starting @ 100% 1RM snatch & adding 10 each set; begin a set every :90
+
5 rounds for time:
5 power cleans, 155
10 ring dips
Time: 5:25

PM
A. Reverse hypers, 3 x 8-12, 10X0; :90 rest
B1. Glute-ham raises, 3 x 6-12 weighted, 20X1; :60 rest
9, 9, 7 w/ 15#
B2. 1-arm deadhang from bar, 3 x :05-:10/side; :60 rest
+
10:00 handstand walking practice
+
15:00 AirDyne @ Z1

Thursday
Back Squat 130/3 160/3 185/3 215/3*6
Back Extensions 3 x 6 35lbs
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