Sunday 11.24.13

Warm Up:
- Empty bar snatch, squat, and bench reps
- Dynamic Mobility work

Strength Training:
Power Snatch (5x2):
- Muscle Snatch/Power Snatch Warm Up:  95x3/3, 135x2/2, 155x1/1
- Power Snatch:  175x 2, 2, 2, 2, 2 (+2.5 lbs next week)

Back Squat (Reverse Pyramid):
- Warm Ups:  135x6, 225x4, 315x2
- Work Sets:  395x3, 335x5, 275x7 (hold at these weights next week)

Bench Press (Reverse Pyramid, paused reps, no bouncing):
- Warm Ups:  115x6, 165x4, 225x2
- Work Sets:  275x5, 235x8, 195x10 (+5 lbs on all sets next week)
- Push Ups Finisher:  30 Unbroken.  My chest was destroyed from the bench work.

Weighted Chin Ups (Reverse Pyramid):
- Warm Ups:  0x6, +20x4, +40x2
- Work Sets:  +50x 5, +35x7, +20x8 (Go to 60 and 40 on the first two sets, hold on the 3rd)
- Unweighted Finisher:  7 reps.  Biceps were smoked by this time.

Total training time:  1:20.