W4
Wednesday - July 2, 2014

Power Intense + Squat + SL work + UB Tester
A. Power Snatch- 3RM TnG
B. Power Clean.Hang Clean.Power Jerk- 1.1.1, build to a heavy set
C. Front Squat @ 13X1- build to a heavy set of 2 (1 sec down, 3 sec pause, X up, 1 sec at top)
D. Front Rack Step Ups Alternating, 20” box- 16 steps x 3; rest 2 min, start @ 95# and build
+
3 sets for reps:
Max Unbroken Strict Pull Ups
rest 20 sec
Max Unbroken String Ring Dips
rest 20 sec
Max Unbroken Strict Push Ups
rest 20 sec

RESULTS:

A. 185
B. 245.  Tried 255, hit both cleans but missed the jerk.
C. 295. Went for 305, got 1.
D. 95, 115, 135
+
Pull Ups - 16, 9, 9
Ring Dips - 22, 12, 8
Push Up - 13, 10, 8
By the time I got here I had no juice left. Long week so far. Looking forward to this off day.