6/19/14

19th
AM:

A. EMOM 10 minutes; Back squat @20x1 2-3x @60% of 1RM

205#

B. Hang Power Clean from blocks; 2x3 sets; Rest 2 minutes - huge improvement from last week, keep it up

155#

C. EMOM 10 minutes; 3 tall snatches - moderate load, focus on fast under bar -http://www.catalystathletics.com/exercises/exercise.php?exerciseID=217

Empty BB focused on speed

D. Double kb rack RFESS @30x1; 6-8/leg x2; Rest 90 seconds between legs

35#Kb

E. Press; Build to a moderate triple - mind the shoulder here as well, moderate means fluid easy movement but good "burn" in shoulders

125#

+
EMOM 5 minutes
2 alternating TGU @ 1 pood - left then right.

15 sets
30 seconds row
30 seconds rest
- All sets within 1 second of each other, record pace PER set

157.1, 157.1, 157.1, 157.1, 157.1, 157.1, 157.1, 157.1, 157.1, 158, 157.1, 157.1, 157.1, 157.1, 157.1