Friday, November 21st, 2014

Friday
Power Snatch 90/3*2 105/3 125/3 130/3 115/3
Power Clean + Power Jerk 110/3+3*2 130/3+3 155/3+3 165/3+3 145/3+3
Clean Pull 200/5 220/4 230/3 245/2
Snatch RDL 65/8 90/6 110/6 130/6
Box Jumps 3 x 5
Weighted Plank 4 x :20sec 45lbs

AM
A. Back squat, build quickly to a heavy single: 235#
B. Squat snatch, 3 x 5 singles – pick loads that allows for all 5 reps to be completed in :30 or less; 2:30 rest: 105# for first set, 125# for last 2 sets
+
10 sets:
7 CTB pull-ups
5 thrusters @ 85
15 double-unders
:60 rest

Splits:
1. :55
2. :52
3. :56
4. :51
5. :53
6. :51
7. :51
8. :51
9. :54
10. :51

PM
9 sets:
:30 AirDyne @ 97%
4:00 rest (5:00 after sets 3 & 6)

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