Tuesday, August 2, 2011: Week 5, Workout 22

Strength:

A. Snatch (65%x2, 70%x2, 75%x1) x 3
120-130-140

B. C&J (65%x2, 70%x2, 75%x1) x 3
155-165-175

Conditioning:
4 rounds of:
6 DB Muscle Snatch, 50% of MS, 35# each
6 Box Jumps, 30"
12 KTE's

Time - 8:19

Monday, August 1, 2011: Week 5, Workout 21

*Final week of current cycle. Overall volume will be reduced for 1RM testing on Saturday. Post on new cycle will be next Sunday, August 7th.

Strength:

A. Back Squat 90%x2x2
-280

B. Snatch Pull 90%x2x2
-166

C. Power Jerk 80%x2x3
-188

Secondary work:
A1. Weighted Pullups 4x3, 1:00 Rest (35#)
A2. HSPU 5x3, 2:00

B1. Weighted Pushups 10x3, 1:00 rest (25# plate)
B2. GHD Situps 10x3, 2:00 rest

Daily Report:

• Body: Good. Knees are a little tight from softball yesterday.
• Sleep: 10 hrs. good
• Nutrition: strict + dairy
• Notes: Good day of training. Back squats felt solid.