January 7, 2012
1) Back Squat
Set 1: 5 reps @ 83 – 88% 1RM
Set 2: 3 reps @ 87 – 92%
Set 3: 1 rep @ 95 – 98%
Set 4: 10 reps @ 70-75%
Rest 2 min between each set.
2) Jerk from Rack:
5 sets x 1 rep
Work with a heavy weight on all sets.
3) Front Squat
Set 1: 5 reps @ 83 – 88% 1RM
Set 2: 3 reps @ 87 – 92%
Set 3: 1 rep @ 95 – 98%
Rest 2 min between each set.
4) 3 rounds:
20 x GHD Sit Ups
rest as needed
1) Back Squat
Set 1: 5 reps @ 300lbs
Set 2: 3 reps @ 315lbs
Set 3: 1 rep @ 330lbs
Set 4: 10 reps @ 265lbs
2) Jerk from Rack:
5 sets x 1 rep
185lbs
200lbs
205lbs
215lbs
225lbs
3) Front Squat
Set 1: 5 reps @ 245lbs
Set 2: 3 reps @ 265lbs
Set 3: 1 rep @ 275lbs
Great day, kinda laid back, missed most of the crew this morning.