Day 5 of Strength Cycle

7 January 2009

Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;

Snatch - heavy single
Clean & Jerk - heavy single
Back Squat - heavy single

ab wheel: 3x15

I'm not so good at Snatch and C&J, so I had to modify.

Snatch: Power snatch and Overhead squat: 45#-95# by 10s. Failed OS at 95#.
C&J: 45#-105# by 10s.
Back Squat: 65x3, 85x3, 105x3, 125x2, 135x2, 145x1, 155x1, 165x1, 175x1

The back squat max matches my PR. I shouldn't have done the x3's and x2's. By the time I got to the end I was really weak and barely made the last rep.

Total Workout time: 40 minutes.