Tuesday 12.17.13

Hang Power Cleans (Goal:3x3):
- Muscle/Power/Hang Power Cleans:  45x5/5/5, 95x4/4/4, 135x/3/3, 185x2/2/2, 225x0/1/1
- Work Sets:  245x 3, 3, 3 (go up 2.5 lbs next week)

Shoulder Press (Goal:  Reps of 5, 7, and 9):
- Warm Ups:  45x5, 95x4, 135x3, 165x2
- Work Sets:  195x3, 165x7, 150x8 (stay on sets 1 and 3, go up 5 lbs on set 2)

Front Squat (Goal:  Reps of 5, 7, and 9):
- Warm Ups:  50x6, 100x5, 140x4, 190x3, 230x2, 280x1
- Work Sets:  320x1, 280x3, 230x5 (Stay on all sets.  Back felt really tight today)

Barbell Rows (Goal:  3x8):
- 245x 5, 5, 5 (stay at this weight)

Handstand Push Ups:
- One set of 3 (ran out of time)