Sunday April 8, 2012

Saturday
A. Front Squat @ 55%- 12 x 2; EMOM FAST out of the bottom!
--All squats were super fast out of the bottom. Bar was bouncing off my shoulders at the top of the squat I was popping up so fast. Felt great!

B. Snatch high pulls @ 100% (of snatch); 3 x 8 reps; rest 5 min (use straps)
---Done w/ 205#. Pulls felt good overall. Hamstrings got pretty fatigued after 5 reps, so sets were slow.
C. Clean pulls @ 100% (of clean); 3 x 8 reps; rest 5 min
---255# Pulls felt slow and ugly. Mostly due to me naturally pulling slower above my knees. Something I need to work on.

D. Strict Straight leg Toes to Bar- 3 x 10; rest 2 min
Felt good, but had to break sets up. First two sets were 5 and 5. Last set unbroken.

Sunday
3 min @ high consistent aerobic effort
5 CTB Pull Ups
15 Box Jumps, 20”
3 min recover
---4 rounds plus 5 pull ups
3 min @ high…
15 Push Ups
15 Air Squats
3 min recover
---5 rounds plus 5 squats
3 min @ high…
7 Ring Dips
21 Double Unders
---8 rounds plus 7 dips
3 min recover
3 min @ high…
1 Muscle Up
10 Walking Lunges fast
---7 rounds plus 1 muscle up

*****Did Sundays session first around 12:45 pm. Rested about an hour and did the pulls and toes to bar.******