W4
Monday - June 30, 2014

AM
Throwing + Power Intense + Sled AnAL P.M. UB Pressing + UB Stamina
A.M.
A. Granny Med Ball Toss (focus on hip extension)- 1 max effort throw/30 sec for 6 min, use 25-30# ball
B. Power Snatch Cluster- 1.1 build to a tough set
C. Hang Power Clean from Blocks (bar just above knees)- 1.1, build to heavy set
D. Air Dyne Sprint- 15 sec max effort x 6; every 2 min

P.M.
A. Behind the Neck Press @ 30X2- 2-3 reps x 4; rest 2 min (3 sec down, no pause, explode up, 2 sec at top), all 4 sets heavy and building in weight
B. 20 Kipping pHSPU’s @ 10” deficit for time:
+
15 min AMRAP
2 Rope Climbs, 15’
5 Unbroken Muscle Ups

RESULTS:
Got busy this morning so I had to jam this into one session today

AM:
A) Squat Jumps - 45# bar
B) 135, 155, 185, 195, 200!!!!!!
Was really pumped about this. First time I've power snatched 200 and did it for a double.
C) 185, 205, 225, 245, 255. This felt great too, much better than last week. The blocks are helping me be more explosive with my hips and they're also helping the recovering position. They keep me from catching too wide and force me to squat lower to receive the bar.
D) this was the only thing I didn't have time to get to.
PM
A) 95x3, 115x3, 125x3, 135x2
B) 5:15
+
6 full rounds. Kept the muscle ups unbroken. Rested a little longer between movements than I wanted to but I shoulders were smoked.