Thursday 7.24.14

A.M. Session:
Pull Ups (using DB's held between my knees):
- 0x5, 5x5, 10x5, 15x5, 20x5, 25x3, 30x3, 35x3, 40x2, 45x2, 50x1, 0x10

Held a 2:00 stretch in between each pull up set for hips, hamstrings, and calves.

P.M. Session:
Strength Training:
Back Squats 4x4 (Cycle 2, Week 3):
- Warm Ups:  45x5, 135x4, 225x3, 315x2
- Work Sets:  340x 4, 4, 4, 6

Power Snatch/ Overhead Squat/ Barbell Row Complex:
- 45x 5/1/5
- 75x 4/1/4
- 95x 3/1/3
- 115x 2/1/2
- 135x 1/1/1
- 155x 1/1/1
- 165x 1/1/1

Conditioning:
For Time:
- 1-2-3-4-5-6-7-8-9-10 reps of Overhead Squats @ 155 (power snatched from the floor each set)
- 10-9-8-7-6-5-4-3-2-1 reps of Barbell Rows @ 155
Time:  14:01