Monday 6.30.2014

A. Back squat 4x9 @ 242

B1. 3x5 Press 135

B2. Dumbbell row 10,15,20+ 60lb each side

C. :20 air dyne (85%)

     10 pull ups (unbroken)

     x 6

D1. L-sit on rings max hold x 3 :30 second

D2. GHR 3x10 (banded) purple band 

06.16.14-06.21.14

Day 4

Snatch Drills - 5x each  (Should take no more than 10 Minutes)

- Snatch pull to straight leg
- Snatch pull above knee
- Snatch pull below knee
- Hang power snatch above knee
- Power snatch below knee 
- Power snatch + OHS
- Snatch + OHS

A. Back Squat 70% (2x5) 275

B. Dead Lift 5RM for Day 410

C1. Bench Press 5x3 215

C2. Pendlay Rows 5 135-175 10lb jumps

D. Max Set Strict HSPU 11

    Rest 1:00

    Max Set  Kipping HSPU 10 but fell 

E.  6 Rounds (NFT)

    10 Box Jumps (30" Step Down)

    8 Pistols (Alternating)

    6 Med Ball Slams (Transverse)

Used band for pistols 

F1. Banded Pull Aparts 3x10 purple

F2. Banded Pallof Press 10 (Each Side)