20131011.Friday

Fair warning - get ready for tomorrow....gonna be fun

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x2 - HS 

squat
3x3 FS at 85%, rest 45-60

Barbell - base percentage off high hang max
5x1 snatch - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%, 1x90%

5x1 cnj - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%, 1x90%

midline:
3x10 GH extensions
3x10 GH situps

Gymnastics:

 HS or Mup practice, 10 min max

 

extra:
3x 1 min monster band hold
3x10 steps monster band walk (each side)