Monday 10.13.14

Strength Training:
Snatch Complex (Muscle Snatch+ Hang Power Snatch+ Snatch Push Presses):
- 45x 5+5+5
- 95x 4+4+4
- 135x 3+3+3
- 160x 1+2+2 (missed the second muscle snatch)
- 190x 1+1+1 (power snatch instead of muscle snatch)

5:00 EMOM (1 Power Snatch + 1 Hang Power Snatch):
- 200x 1+1
- 200x 1+1
- 200x 1+1
- 200x 0+0
- 200x 1+1 (Stay at this weight since I missed the 4th set)

Snatch High Pulls (5x3 @ 107.5% of 225):
- 242.5x 3, 3, 3, 3, 3 (110% of 225 next week)

Box Squats (3x5):
- 45x5, 135x4, 225x3, 290x 5, 5, 5 (295 next week)

Bench Press (4x4 Cycle 6, Week 1 + Sling Shot Volume Sets):
- Warm Ups:  45x10, 95x8, 135x6, 185x4, 225x2
- Work Sets:  245x 4, 4, 4, 10 (250 next week)
- Sling Shot:  245x 10, 10, 10, 10, 10

Weighted Parallel Grip Chin Ups (3x5 + 1 max set unweighted):
- Warm Ups:  Skipped these due to time
- Work Sets:  60x 4, 4, 4 (stay at this weight)
- Max Reps Unweighted:  11

Band Pull Aparts:
- 100 reps

Conditioning:
- None