121106
it was -15 degrees when i woke up so i was really stiff today
A. Complete – Based on 345
Front Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
Sets 4-8 – 5 reps @ 75% (ouch – ill feel this tomorrow)
Rest 2 minutes between sets.
Ran out of time on everything below. All i could squeeze in were 3 sets of dips and snatch pulls (kept it light – 135 – and tight. Still working on keeping the bar close and limiting premature elbow turnover). did some situps – no GHD near the rig.
B.Five sets of:Muscle Snatch x 1 rep(build to heavy muscle snatch over the course of the five setsRest 30 secondsStationary Dips x 15-20 reps(add weight if you can make all 20 reps at bodyweight)Rest 30 seconds
C.Three sets of:Snatch Pull x 3 reps @ 100% of 1-RM SnatchRest 45 secondsGHD Sit-Ups x 15-20 repsRest 45 seconds