7/21/14

Monday

am: 

A. 10 min on AD

:30 on hard 

:30 on easy 

*done

+

3 x :20 sprints on AD; rest 2 min between

*done

B. Snatch complex; 

pull  x 2 + snatch x 2 + OHS x 2

*The snatch’s are NOT TnG; reset hips and go 

*built to 205#, felt plenty heavy enough today...

C. OHS - 2 rep @4321; build 

*built to 245#

D. Snatch Grip Strict Press - build to 3RM +2x3@90% 

*built to 105#

pm: 

A. Bench Press - 5RM + 1x5@95 + 1x5@90

*built to 205, then did 195/185

B. Behind neck Push Jerk ; build to heavy 3 

*built to 225

C. emom x10

odd: max muscle ups

even: 10-12 pistols alternating 

*MU's - 12/5/5/5/6, hands are torn to shit!

D. 5x5 strict HSPU; weight/height accordingly 

*no added weight, 1-2" deficit