1/31/12

AM
A.
Five sets of:
Halting Snatch Deadlift + Snatch @ 150-165 lbs
(pull from floor to pockets and pause - ensure weight is properly distributed, return the weight to the ground, then snatch)
Rest as needed.
B.
Front Squat
Set 1 - 3 reps @ 70%
Set 2 - 2 reps @ 80%
Set 3 - 1 rep @ 90%
Set 4 - 1 rep @ heavy (90-100% based on how you feel)
Set 5 - 1 rep @ heavy (90-100% based on how you feel)
C.
Four sets of:
Good Mornings x 6-8 reps @ 30X1
Rest 2-3 minutes
PM
A.
Three sets for max reps of:
30 seconds of Pull-Ups
60 seconds of Rest
B.
135 lb Thruster x 10 reps
Rest 2 minutes
155 lb Thruster x 10 reps
Rest 2 minutes
175 lb Thruster x 5 reps

Results:
AM
A.
1. 155
2-5. 165
B.
1. 205
2. 230
3. 255
4. 285f
5. 285f
C.
75# x 8 for all sets
PM
A.
1. 30
2. 28
3. 20
B.
1. ub
2. 7+3
3. ub