11/29/11

AM
A. Five sets of:
Power Snatch from Mid-Thigh x 3-4 reps
Rest 20 seconds
Tall Box Jumps x 5 reps @ 05X1
(reset on the ground each time before next jump)
Rest 3 minutes
B. 2 sets
Snatch grip Romanian DL 6-8
rest 90 sec
25 GHD sit ups
rest 90 sec
PM
Ten sets of:
Back Squat @ 30X0
1. x 5 reps
2. x 3 reps
3. x 1 rep
4. x 3 reps
5. x 3 reps
6. x 2 reps
7. x 5 reps
8. x 5 reps
9. x 5 reps
10. x 5 reps

Rest exactly 2 minutes between sets.

Results:
AM
A. 1. 155# x 4 and 30'' box + 45# plate for jumps
2. 165# x 4 and 30'' + 45# and 25# plate
3. 175#(f on 3rd rep) and 30'' + 45# and 25#
4. 175# x 4 and 30'' + 45# and 25#
5. 185# (f on 3rd rep) and 30'' + 45# and 25#
B. 185# x 6 and all sit ups completed for both sets
PM
1. 170# x 5
2. 213# x 3
3. 241# x 1
4. 227# x 3
5. 241# x 3
6. 255# x 2
7. 213# x 5
8. 213# x 5
9. 213# x 5
10. 213# x 5

Hang Power Snatch mid-thigh from Matthew Morales on Vimeo.