Tuesday, 11.16.10
Warm-Up:
-Foam Roll, Stretch, PVC Work, Mobility
-12x Squat + 12x Good Morning @45# + 12x Situp, 3 sets
Strength:
-Snatch Balance- 45x5, 95x3, 115x1, 135x1, 145x1, 155x1, 170x1, 180x1 *PR (115-180, heaving)
-Snatch Deadlift- 5x5 @185 (2min. rest/set)
-HighBar Back Squat- 135x3, 185x3, 8x3 @225 (3min. rest/set)
-Dynamic Effort Bench Press- 8x3 @95 + 38# of Chain (30sec. rest/set, move bar up as quickly as possible)
-AMRAP Deadhang Pullup + AMRAP Push Press @185#- 13/5, 10/5, 8/4, 8/3
(4 supersets, rest 3min./set)
Recovery:
-3min. light Row- 648m, 130.5 Avg.Watts
-7min. Foam Roll & Stretch
-3min. light Row- 654m, 134 Avg.Watts
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