12/19/13 Thursday

A. Back Squat - 3x3 @85%  2x3 @88% 1x3@90%

-212x3x3,220x2x3,225x1x3

B. 3 Position Clean Pull - 100%x2  105%x2  107%x1

210x2,218x2,222x1

C. EMOM x 10

Odd: Strict HSPU til (-2)

Even: afap - 10 Air Squats + :15 sprint on AD

Hspu-5,3,1.1.1.1.1,1.1.1.1,1.1.1.1,1.1.1

E. DB SA Row Work 

3x10 @25#

8/29/13 Thursday

Back squat 5rm

-187,197,203,215f,215

Power snatch x5 ohs 

78,85,100,110,115,120,125(full snatch)

Weighted pull upsx3

5,10,18,20,25,30,35x1

DB row 3x8

20#

Handstand walk practice 

Mu with dips