Monday 9.29.14

Strength Training:
Muscle Snatch+ Hang Power Snatch + Klokov Press Complex:
- 45x 5+5+5, 95x 4+4+4, 135x 3+3+3, 155x 2+2+0 (switch to Snatch Push Press)

Power Snatch+ Hang Power Snatch (EMOM for 5:00):
- 200x 1+1, 0, 0, 0, 0 (stay at this weight)

Snatch High Pulls (5x3 @ 112.5% of 220):
- 247.5x 3, 3, 3, 3, 3 (use 107.5% of 225 next week)

Box Squat (3x5):
- 45x5, 135x4, 225x3, 275x2, 285x 5, 5, 5 (290 next week)

Bench Press (4x4 Cycle 5, Week 3 + Slingshot Volume sets):
- Warm Ups:  45x10, 95x8, 135x6, 185x4, 225x2
- Work Sets:  270x 4, 4, 4, 6 (275 next cycle)
- Slingshot:  270x 6, 6, 6, 6, 6

Weighted Parallel Grip Chin Ups (3x5 + max reps unweighted):
- Warm Ups:  0x5, 25x4, 50x3
- Work Sets:  55x 5, 5, 5 (60 next week)
- Unweighted:  12

Conditioning:
- None