12/14-12/15

Wed: OFF

Thursday

A. Split Jerk, 1-1-1-1-1, 5 min

B. Back Squat @ 10X1, 2 reps @ 135lb + 60lb of chains x 12 sets, 45 sec - concentric speed is the goal

C1. Snatch Pull @ 13X0, 3 reps @ 120% RM x 5 sets, 10 sec

C2. Overhead Med Ball Toss, 3 max effort reps x 5 sets, 10 sec - 5 sec b/t reps

C3. Vertical Jump Cluster, 1.1.1.1.1 x 5 sets, 3 min

Results:

A.  225/235/245/255/265

B.  complete felt good

C1. 245lb w straps

C2. 10-14lb medball

C3. complete