Tuesday 11.26.13

Strength Training:
Power Cleans (5x3):
- Muscle Clean/Power Clean Warm Up:  135x3/3, 185x2/2, 225x0/2
- Work Sets:  237.5x 3, 3, 3, 3, 3 (increase by 2.5 lbs next week, and switch to hang power cleans)

Shoulder Press (Reverse Pyramid):
- Warm Ups:  85x6, 115x4, 145x2
- Work Sets:  185x5, 155x8, 135x10 (increase all sets by 5 lbs next week)

Front Squat (Reverse Pyramid):
- Warm Ups:  135x6, 185x4, 255x2
- Work Sets:  315x3, 275x5, 225x7 (hold on all sets and increase reps)

Barbell Rows (5x5):
- 237.5x 5, 5, 5, 5, 5 (increase by 2.5 lbs next week)

Handstand Push Ups (1" deficit):
- 2, 2, 1- hit failure on the last set trying for the second rep.

Total Workout Time:  1:10