May 25th, 2012

A.  Two sets, not for time, of:
Muscle-Ups x 4-8 reps
Strict Handstand Push-Ups x 8-10 reps
Double-Unders x 40 reps

B.  Four sets of:
Front Squat
x 4 reps @ 65% of 1-RM
x 4 reps @ 75%
x 4 reps @ 80%
x 4 reps @ 80%
Rest 2 minutes between sets

C.  Five sets of:
Hang Snatch x 5 reps
Rest 2-3 minutes between sets
(select loads that will challenge you to achieve all 5 reps)

D.  Four sets of:
Back Squat x 5 reps @ 70% of 1-RM
Rest 2 minutes between sets

A. Muscle-ups 4 singles each round

HPSU 7 (4/3) each round

Skipped double-unders (right foot almost back to 100%) and did 40 calf raises instead

B.  Four sets of Front Squat (based on 290# 1-RM)
190#s x 4 reps
220#s x 4 reps
235#s x 4 reps
235#s x 4 reps

C.  Five sets of:
Hang Snatch x 5 reps
95x5, 115x5, 125x5, 135x3(F@4), 135x1

Did 95#s as a hang power snatch, the rest of the snatches were a hang squat snatch.  Shoulders just got tired 4^th and 5^th set.  Pull was quick and smooth, just soft overhead.

I went back and tried 135#s again after Part D. back squat and just kept failing, but I did another set of 5 reps with 115#s with little difficulty.  I think 125#s x5 and 135#s x3 would be PRs by 10 to 20 lbs. for hang squat snatch.

D.  Four sets of Back Squat (based on 375# 1-RM)

265x4, 265x6 (made up for ending early the first set), 265x4, 265x4

Only did four reps the first round by mistake.  Back squats felt really good.