11/20/11

AM
A. In 15 mins build to a heavy snatch
B. In 12 mins build to a heavy clean and jerk

PM
A. Ten sets of:
Bench Press @ 30X0
1. x 5 reps @ 60% of 1-RM
2. x 3 reps @ 75%
3. x 1 rep @ 85%
4. x 3 reps @ 80%
5. x 3 reps @ 85%
6. x 2 reps @ 90%
7. x 7 reps @ 75%
8. x 7 reps @ 75%
9. x 7 reps @ 75%
10 x 7 reps @ 75%

Rest exactly 2 minutes between sets.

Results:

AM
A. 185#
B. 235#

PM

Ten sets of:
Bench Press @ 30X0
1. x 5 reps @ 129
2. x 3 reps @ 161
3. x 1 rep @ 183
4. x 3 reps @ 172
5. x 3 reps @ 183
6. x 2 reps @ 193.5
7. x 7 reps @ 161
8. x 7 reps @ 161
9. x 7 reps @ 161 and 2 (F)
10. x 7 reps @ 161 and 4 (F)

Rest exactly 2 minutes between sets.