Sunday 12.22.13

Hang Power Snatches (Goal:  3x3):
- Muscle/Power/Hang Power Snatch:  45x4/4/4, 95x3/3/3, 135x2/2/2, 165x1/1/1
- Work Sets:  182.5x 3, 3, 3 (go up 5 lbs next week)

Back Squats (Goal:  reps of 5, 7, and 9):
- Warm Ups:  45x10, 135x8, 225x6, 315x4, 365x1
- Work Sets:  400x4 (PR), 345x7, 285x9 (stay on the 1st set, go up 5 lbs on the last 2)

Bench Press (Goal:  Reps of 5, 7, and 9):
- Warm Ups:  45x10, 95x8, 135x6, 185x4, 225x2, 275x1
- Work Sets:  295x5, then I ran out of time (go up on top sets, stay on the sets I didn't do)

Weighted Chin Ups (Goal:  Reps of 5, 7, and 9):
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 85x1
- Work Sets:  None.  Ran out of time.  Stay on all sets.