Tuesday 12.24.13

Hang Power Cleans (Goal:  5x3):
- Muscle/Power/Hang Power Cleans:  45x5/5/5, 95x4/4/4, 135x3/3/3, 185x2/2/2, 225x0/1/1
- Work Sets:  247.5x 3, 3, 3, 3, 3 (go up 2.5 lbs next week)

Shoulder Press (Goal:  Reps of 5, 7, and 9):
- Warm Ups:  45x10, 95x8, 135x6, 185x4, 225x2 push presses, 245x1 push press
- Work Sets:  195x4, 170x7, 150x9 (stay on set 1, go up 5 lbs on sets 2 and 3)

Glute/Ham Raises (Goal:  5x5):
- Body Weight x 5, 5, 5, 5, 5 (go up 5 lbs next week)

Handstand Push Ups (Goal:  4, 3, 2, 1, max):
- Floor x 3
- 10 lbs plates x 1
- 15 lbs plates x 1
- 25 lbs plates x 1
- Floor x 3 (stay on all sets