1/4/12

AM
A.
Power Clean
x 3 @ 220 lbs.
x 2 @ 230 lbs.
x 1 @ 240 lbs.
x 3 @ 225 lbs.
x 2 @ 235 lbs.
x 1 @ 250 lbs.
Rest 4-5 minutes between sets - work on upper body foam rolling and mobility.

B.

Five sets of:

70-75 lb. Weighted Pull-Up x 3 reps @ 2110 (strict)

Rest 10 seconds

Strict Pull-Ups x 6 reps @ 2110

Rest 2 minutes

PM

Five sets of:

Bench Press x 2.2.2 reps @ 20X1

(rest 10 seconds between doubles)

Rest 2 minutes

Romanian Deadlift x 6-8 reps @ 31X1

Rest 2 minutes

Results:

AM

A.

completed as written with the exception of falling below parallel on 250# clean

B.

1. 3 + 6

2. 3 + 6

3. 2 + 6

4. 3 + 4

5. 2 + 4 (switched to supine grip for this last set of 4)

PM

1a. 185 

1b. 225 x 6 

2a. 185

2b. 225 x 6

3a. 195

3b. 225 x 6

4a. 195

4b. 225 x 6

5a. 195

5b. 225 x 6