Tuesday 9.16.14

Strength Training:
Muscle Snatch/ Hang Power Snatch/ Klokov Press:
- 45x 5/5/5, 95x 4/4/4, 135x 3/3/3, 150x 2/2 (155 next week)

Power Snatch/Hang Power Snatch (EMOM for 5:00):
- 195x 1/1, 1/1, 1/1, 1/1, 1/0 (missed the last HPS, stay at this weight)

Snatch High Pulls (5x3 @ 107.5% of 220):
- 236.5x 3, 3, 3, 3, 3 (110% next week)

Box Squats (3x5):
- 45x5, 135x5. 225x5. 275x 5, 5, 5

Bench Press (4x4 Cycle 5, Week 1):
- Warm Ups:  45x10, 95x8, 135x6, 185x4, 225x2
- Work Sets:  240x 4, 4, 4, 10 (245 next cycle)

Slingshot Bench Press (5x10):
- 265x 10, 9, 9, 9, 7 (stay at this weight until I get 5x10)

Parallel Grip Chin Ups (5x5):
- Warm Ups:  0x5, 30x3, 60x1
- Work Sets:  50x 5, 5, 4, 4, 4, 3 (stay at this weight until I get 5x5)