Friday 8.09.13

A.M. Session:

Strength:
Snatch (4x2 @ 80% of 235):
- Muscle Snatch/Power Snatch/Snatch:  45x BWU, 95x3/3/3, 135x2/2/2, 185x0/1/1, 225x0,0
- Work Sets:  188x 2, 2, 2, 2- Touch and go on all sets.

Bench Press (5/3/1 week of 3's at a 285 training max):
- Warm Ups:  95x8, 135x6, 185x4
- Work Sets:  200x3, 228x3, 257x7

Conditioning:
AMRAP in 10:00 of:
- 3 Hang Power Snatch @ 115
- 6 Snatch Grip Rack Thrusters @ 115
- 9 Lateral Jumps over the barbell
Score:  8 rounds + 5 reps into round 9

I was trying to do a round on the minute but fell off that pace in round 4.

P.M. Session:

Arm Super-set #1 (30 reps in as few sets as possible):
- Close Grip Chin Ups:  9,9,9,3
- Bar Dips:  9,9,9,3 (I matched the reps of chin ups)

Arm Super-set #2 (30 reps total):
- DB Zottman Curls @ 45 lbs:  9,9,9,3
- DB Overhead Extensions @ 45 lbs:  9,9,9,3

Shoulder Tri-Set (30 reps each way):
- Rear/Front/Side Delt Raises @ 20 lbs:  9,9,9,3