Tuesday 9.09.14

Strength Training:
Muscle Snatch/ Power Snatch/ Klokov Press Complex:
- 45x 4/4/4
- 95x 3/3/3
- 135x 2/2/2
- 145x 1/1/1 (150 next week)

Power Snatch/ Hang Power Snatch EMOM for 5:00:
- 195x 1/1
- 195x 1/1
- 195x 1/1
- 195x 1/0
- 195x 1/0

Snatch High Pulls 5x3 @ 112.5% of 215):
- 242x 3, 3, 3, 3, 3 (use 107.5 % of 220 next week)

Box Squat (5rm for the day):
- 45x5, 95x5, 135x5, 185x5, 225x5, 275x5, 315x3

Shoulder Press 4x4 (Cycle 4, Week 3):
- 45x5, 95x4, 135x3, (work sets) 170x 4, 4, 4, 6 (172.5 next cycle)

Klokov Press 3x8:
- 105x 8, 8, 8

Weighted Parallel Grip Chin Ups (25 reps):
- 0x5, 25x3, 50x1, (work sets) 45x 5, 5, 5, 5, 5 (50 next week)

Conditioning:
- Off