Oct 21st 2011

A.M.

A. Snatch Grip Dead Lift- build to heavy 3; not 3RM- focus on good form keeping your hips down in the pull, don’t go so heavy you loose form.
@245..video below

B. Clean Pull @ 105% of 1RM snatch; 3 x 3
@180

C. Snatch ladder 1-5 AMRAP in 5 min @ 95#
2 Rounds +1+2+3+4.... 7 more reps from last week

 

P.M.

A. Bench Press- 6, 4, 2, 6, 4, 2 waveload; rest 2 min
210, 220, 230, 215, 225, 245

+

12 min amrap

5 Muscle Ups

5 HSPU

7Rds + 2MU's