Mon 11-4-14

A.
Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep
*Sets 1-2 – 65-75%
*Sets 3-4 – 80-85%
*Sets 5-6 – 85-90%
*Sets 7-8 – 90-95%
*Sets 9-10 – 95-105%

B.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Then rest two minutes before starting…

Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%

C.
For max reps:
90 seconds of Muscle-Ups
Rest 60 seconds
60 seconds of Muscle-Ups
Rest 60 seconds
30 seconds of Muscle-Ups

Note reps achieved for each set.

(Compare results to September 15, 2014.)

D.
Three sets of:
Single-Arm DB Row x 10 reps each @ 2111
(move up in weight from last week)
Rest as needed
Strict Toes to Bar x 8-10 reps @ 3110
Rest as needed

Optional Conditioning Session
If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed early in the day, at least 3-4 hours prior to today’s primary work.

Three sets of:
Run 1600 Meters @ 90% of your 1600 meter PR pace
Rest 2 minutes

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9 thoughts on “Mon 11-4-14

  1. A. 145-165-175-185-195(F)-205-210-215-220(F)-220(F). The 210 and 215 felt very steady at the bottom. Clean catch, was able to pause and stand.
    B. last three: 182(F)-182-182(F). Still feeling Saturday
    C. 15 – 8 – 4, total 27
    D. 60# and sets of 8
    + 100sec Sorenson test hold

  2. A. 145-155-160-160-170-180-185-185(f)-190-205(PR)
    B. 90-110-115-120-130-140-150-155-170(PR)-175(f)-172.5(f)
    C. 5-4-4 (These have gotten so bad)

  3. A. 155-165-175-185-195-205-215-220-230-235 (10# PR)
    B. 95-105-115-125-135-140-145-150-155 / 170 (PR) – 175 (PR) – 180 (PR).
    C. 5-4-4 (These have always been so bad)
    D. Done, 60# DB

  4. A. 75-85-90-100-110f-110-120pr-125pr
    10#pr and 20# heaviest snatch since my shoulder booboo 🙂
    B. 60-70-75-80-85-90-95-100f no pr, can’t have it all
    C. Strict 2 ctb plus 3 transitions total 6.5
    D. 25#

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