Friday 8.02.13

AM Session

Strength:
Cleans (3x3 @ 70% of 1RM):
- Muscle Clean/ Power Clean/ Clean:  95x3/3/1, 135x2/2/1, 185x1/1/1, 225x0/1/1, 240x0/0/1
- Work Sets:  200x 3, 3, 3- All reps touch and go with no pause

Shoulder Press (5/3/1 week of 5's with a 195 training max):
- Push Press Warm Ups:  45x10, 95x8, 135x6, 185x4, 225x2
- Press Sets:  127x5, 146x5, 166x7

Conditioning:
3 times through the following complex is one round.  Did 3 rounds with 1:00 rest in between each round.  For each time the barbell is dropped, other than during the 1:00 rest, do 5 burpees at the end:
- 9 Deadlifts @ 95 lbs
- 9 Hang Power Cleans @ 95 lbs
- 9 Push Jerks @ 95 lbs
Time:  6:06 with no drops.

PM Session:
3 Rounds for recovery of:
- 1-Arm DB Overhead Press @ 40 lbs (15 reps each arm)
- 1-Arm DB Row @ 70 lbs (15 reps each arm)
- Bulgarian Split Squats (15 reps each leg)
- Good Mornings @ 135 lbs (15 reps)
- Sit Ups (15 reps)
Score:  None, this was untimed just moving to get some blood flow and stimulate recovery.