2/20/13

Five sets of:
Front Squat
* Set 1 - 3 reps @ 75%
* Set 2 - 3 reps @ 80%
* Set 3 - 2 reps @ 85%
* Set 4 - 2 reps @ 90%
* Set 5 - 1 rep @ 95%
Rest 3 minutes between sets,


Build to a heavy ish snatch. In 20 min
135, 185, 225, 245. All easy and no fails.

,"Take 10-15 minutes to build to a heavy Clean & Jerk - based on how you feel today, heavy doesn't have to be a 1-RM, but might if you feel good.",
275, failed 315 pissed about that.

Front squats:
"265, 285, 305, 320, 335",



Complete:

10-8-6-4-2 reps of:
Deadlift (315 lbs)
GHD Sit-up

3:18

Rest 5 minutes then. . .,Complete:

5-4-3-2-1 reps of:
Overhead Squat (165 lbs)
Bar Muscle Up

2:16

Rest 5minutes then. . .
,Three rounds for time of:
10 Kettlebell Swings (32kg)
10 Toes-to-bar

2:12

Rest 5 minutes then. . .,In three minutes complete:
30 Calories of Rowing
As many reps as possible of Double Unders in remaining time.

Crazy calf cramps. I hardly knocked out 70 reps. I was falling and failing reps left and right.