Monday November 4th 2013

AM
A. Back squat 67%x3, 77%x3, 82%x3, 87%x2 EMOM for 2 min each
B. Back squat 185#+x1 every 45 sec for 4 min
C. Hang power clean mid thigh (only concentric) + hang power clean paused below knee + power clean EMOM for 10 min same weight
+
EMOM for 16 min
odd – 1 muscle-up
even – 4/leg barbell front rack step-ups 105# to 16″

PM
10 min AD Z1
+
AD sprint 20 sec max effort
rest 3 min
x4
+
5 min AD easyIMG_6108

20131104-141613.jpg

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s