Saturday 12/12/15

AM

AAB:
30″ @90% / 30″ @easy spin
x30
2′ rest every 10 sets.
1-10 = 148/164 @74rpm
2-20 = 157/171 @77rpm
3-30 = 163/176 @77/78rpm

MD

A. Clean Pull- 6×4 Rest 2 mins = 145/145/147.5/147.5/150/150
B.Clean and Jerk – Build to 3RM = 130 pb
C.Clean and Jerk – 5×3 @ 80-90% of B (104-117) = all 117kg
D. Front Squat – Build to 1RM (No pauses) = 142.5 (failed 152.5)
E. RDL – 5×8 Rest 2 min = 150 all sets

I think the paused squats have helped with sticking points but I really need to get under some plain old heavy back and front squats for a cycle.

PM

For Time:
1 Mile run
100 Wall balls with ME set on front end

1M = 6.24
Amrap WB = 100 UB
Time = 10.05
Mile Splits = 1.30 / 1.40 / 1.40 / 1.31

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Saturday 12/12/15

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