W9

Wednesday- August 8, 2014

Oly Intense + BSQ mod + UB Gym CP

A. Snatch Cluster- 1.1 x 4 sets; rest 2 min, all tough sets

B. Power Clean & Jerk Cluster- 1.1 x 4 sets; rest 2 min 

*all tough sets

C. Back Squat @ 30X1 @ 90%- 3 x 2 reps, rest 3 min

D1. pHSPU’s- 5 x 5 reps, rest 20 sec (challenging deficit)

D2. Front Lever Tuck Pull Ups, 3 quality reps x 5, rest 2 min

E. Skill practice on rings (strict muscle ups, backwards rolls, hs holds/push ups, etc) 

RESULTS:

A. 215

B. 245, went for 255 twice. Hit the first and missed the second on the jerk both times.

C. 375. Felt good. Especially coming out of the bottom. Felt fast. Didn’t get heavy till the top.

D1. 45+15 (high temp plates) for the first 3 sets. Went to 45+10 for the last two.

D2. completed

E. Worked on muscle ups. Shoulders were pretty fried from the HSPU. Did some handstand walks, about 6-7 max attempts, was getting between 40 and 50 feet every time.