12-20-2011

Day 2..I was a little sore and that is to be expected after a day like Monday's.

Strength
1a) 4X5 Hi-Bar Back Squats – heaviest possible, rest 30 sec.
1b) 4X5 Push Press – heaviest possible, rest 90 sec.

1a) 250×2, 275×2(last rep of 275 was HARD)

1b) 135×2, 155×2(155 was the magic number)

2a) 5X2 Banded (Clean style) Rack Pulls (just below the knee) @ 80%+40% bands – rest 45 sec.
Notes: Percentage is based off 1RM Clean.
2b) 5x5 Pendlay Rows

2a) 210+ (red band looped then knotted twice)

                                              2b) 155×2, 185×3(got heavy)

Skill/Midline
7 rounds for distance and time of:
1 min Max Distance HS Walk
1 min Max Time Ring L-Sit Hold

HS walk- 25,14, 8, 20,16, 15, 20(all in feet…got exponentially harder)
Hold- 25, 24, 20, 16, 17, 18, 14(don’t practice these enough)