WEEK 3

Wednesday- June 25, 2014

Power Intense + Squat + SL work + UB Tester
A. Snatch Pull.Power Snatch- 1.1, build to a tough set
B. Hang Power Clean.Power Clean.Push Jerk- 1.1.1, build to a heavy set
C. Front Squat @ 13X1- build to a heavy set of 4 (1 sec down, 3 sec pause, X up, 1 sec at top)
D. Front Rack Walking Lunges- 12 steps x 3; rest 2 min, start @ 175# and build
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For time:
30 Strict CTB Pull Ups
50 Strict Ring Dips

RESULTS:
A. 195 didn't feel as good as Monday, missed it once.
B. 240 these felt pretty good. I was getting better pull and catching in a good stance. Not catching wide like I usually do when it gets that heavy
C. 205, 225, 245, 265, 275. Decided to go for broke on the last set. The 265 felt HEAVY, but I figured what the hey. 275 looks a lot better than 265.
D. 175, 195, 215 = ouch
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Got through the pull ups in 2:33
Finished the dips at 5:10
Felt good. Kept every thing in sets. Stated of in sets of 10. Then 5's and 3's.