Thursday - December 29, 2011

1a) 5X1 Power Clean – heaviest possible, rest 60 sec.
250, 255, 260, 265, 270 (PR) - 280(F) Felt Great, I've got 280 in the bag soon!
1b) 5X1 Press Cluster – heaviest possible, rest 60 sec.
185, 195, 205, 215, 225 -- Felt Surprisingly good!
Notes: Press Cluster is – Push Press + Push Jerk + Split Jerk. Obviously this is performed without putting the barbell down.

  4 rounds for reps/meters/weight of: (Took off of the C2B, Biceps still hurting a bit)
1 minute ME Row for Meters (355, 323, 322, 319)
-rest 1 minute
10 Weighted Ring Dips (35lbs x 4 sets x 10)
Rest 1 minute
1 minute Weighted Plank Hold (125lbs x 4 sets, typically between 40 and 55 seconds)
-rest 1 minute

3 x 10 Weighted GHD Sit-Ups 52lbs