Tuesday 11.04.14

Strength Training:
Muscle Snatch + Hang Power Snatch + Snatch Push Press Complex:
- 45x 5+5+5
- 95x 4+4+4
- 135x 3+3+3
- 170x 2+2+2 (power snatches instead of muscle snatches.  175 next week)
- 200x 1+1+1 (power snatch instead of muscle snatch.  Stay at this weight)

Power Snatch + Hang Power Snatch:
- 205x 1+0
- 205x 1+0
- 205x 1+1
- 205x 0+0
- 205x 0+1 (stay at this weight)

Snatch High Pulls (5x3 @ 107.5% of 230):
- 247.5x 3, 3, 3, 3, 3 (110% of 230, or 252.5 next week)

Bench Press (4x4 Cycle 7.1):
- Warm Ups:  45x10, 95x8, 135x6, 185x4, 225x2
- Work Sets:  250x 4, 4, 4, 10 (255 next cycle)

Overhead Press (5x8-10):
- 145x 8, 8, 8, 8, 8 (stay at this weight next week)

Accessory Circuit:
100 reps each of:
- Push Ups
- Band Pull Aparts
Time:  this took me 10:00, but I wasn't really going for time.  I did a set of push ups to form break down, then matched that number of band pull aparts.  I rested as needed and just tried to keep moving.

Conditioning:
- None