Tuesday 9.23.14

Strength Training:
Muscle Snatch+Hang Power Snatch+Klokov Press Complex:
- 45x 5+5+5, 95x 4+4+4, 135x 3+3+3, 155x 2+2+0 (stay at 155 for top set)

Power Snatch/ Hang Power Snatch (1 of each on the minute for 5:00):
- 195x 1+1, 1+1, 1+1, 1+1, 1+1 (200 next week)

Snatch High Pulls (5x3 @ 110% of 220):
- 242x 3, 3, 3, 3, 3 (112.5% next week)

Box Squats (3x5):
- 45x5, 135x5, 225x5, 275x5, 280x 5, 5, 5 (285 next week)

Bench Press (4x4 Cycle 5, Week 2):
- Warm Ups:  45x10, 95x8, 135x6,  185x4, 225x2
- Work Sets:  255x 4, 4, 4, 8 (260 next cycle)
- Slingshot Volume Sets:  Had to cut these out due to time today

Weighted Parallel Grip Chin Ups (5x5 or 25 reps):
- Warm Ups:  0x5, 30x3, 60x1
- Work Sets:  50x 5, 5, 5, 5, 5 (55 next week)

Band Pull Aparts:
- 100 reps