4/14/17

AM
A. Floating Power Clean Cluster 1.1.1 x 5 rest :10 rest 2 mintues (weight based off feel)
145, 155, 160, 165(failed 3rd), 160
B. Bench Press 5 x 5 rest 2 minutes (based on Training Max or 90% of 1RM) 115#
+
5 sets:
Seated DB Press x 8 reps rest 1:00
25#, 25, 30, 35, 35
Seated DB Curl x 8 reps/arm rest 1:00
20#
DB Rollback to Extensions x 15 reps rest 1:00
15#, 15#, 20#, 15# x2
Heavy Bent Over Pendlay Row x 5 reps rest 1:00
105#

PM
A. 10 minute Snatch Position Work. Check.
+
2 sets:
Bicep/Tricep Opener/Landmine Row   Check.
+
3 sets:
100' Heavy Farmers Carry
rest 3 minutes
Done with 70# kbs
+
2 sets:
Sled Drag x 300'
rest 3 minutes
5 plates
+
4 sets:
Prowler Sprint x 300' (light and fast)
rest :90 after each set
1 plate
+
10 minutes Box Breathing. Check.