131107

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 sets
Rest 30 seconds
Stationary 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 Snatch
Rest 45 seconds
GHD Sit-Ups x 15-20 reps
Rest 45 seconds

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