Training Tuesday and Wednesday July 24 and 25, 2012

25th

AM

High Hang Power Snatch, 3 reps x 5 sets, 2 min - keep it moderate/lite

+

Muscle Snatch from Floor, 1 rep per min for 10 minutes - start @ 95lb, try to add 5lbs for 10 minutes

+

6 sets ALL OUT:

7 Hang Power Clean @ 175lb

10 Burpees

Rest 8 x work time

*Increase Burpees by 2 reps/set

HHPS 95,105,115,115,115.  Felt god and fast

Muscle Snatch from 95 - 145.  No problem. 

30s, 33,36,39,43,48.   Everything unbroken and fast as I could go. Pleased to not have slowed at all. Thought I might towards last sets but good output throughout. 

PM

12 x 25 sec Row Sprint ALL OUT, 2:15 min b/t sets (rest 10 minutes after sets 4 and 8)

163m,161, 160,160
162,159, 160,154
158,156,158,154

24th

A. Front Squat @ 20X1, build to a heavy single

B1. Squat Clean Thruster Cluster, 1.1.1.1.1 x 3 sets, 3 min

B2. GH Raises with bands @ 20X0, 8-12 reps x 3 sets, 3 min

C. Front Rack Barbell Walking Lunges @ 10X0, 5/leg x 8 sets, 1 min

D. Side Lying Powell Raises @ 4010, 8-10/arm x 3 sets, 30 sec b./t arms

A. built to 295. Missed at 320. Too big of jump. Should have just gone to 305 or 310. 

B1. 175 then did Squat Clean Cluster @ 205 for next sets as I got cortisone injection in shoulder ~20 hours before and didn't want to push it.

B2. light band   added 10 lbs plus band resistance for 12 reps on last two sets. 

C. 175 lbs  10,10,10,10, 6  then lowered weight to 155 and got 10,10,10.  1 minute rest caught up quick. 

D. 15 x 10 reps.    25x 6,8  25x 6,8.    Left weaker than right.  Will use 20 to get desired reps.