Wednesday - December, 14, 2011
Strength
1) Take 15 minutes to work up to a heavy Power Clean.
135, 185, 215, 235, 250, 265 (F), 265 -- Form was eh on the 265, but I went off that anyway, needed to warm up and get the lacrosse ball in the shoulders more before.


2a) 4X2 1 Hi-Hang Clean (squat) + 1 Clean (squat) @ 85% of above – rest 10 sec ONLY. (T&G reps)
2b) 4×5 1&1/4 Front Squats – heaviest possible
2a) 225, 225 x 1
2b) 215, 215 x 4
Had to stop here, shoulders killing me, totally taxed full body...

Rest 2 hours then...


Skill/Conditioning
15 minute AMRAP of:
ME/UB Muscle-Ups
ME/UB Double-Unders
Max of 7 Sets
1. 8/72
2. 5/45
3. 5/53
4. 6/20
5. 5/32
6. 4/50
7. 4/54
Total: 37/328  -- Happy with this.