Monday, May 21, 2012

5/21/12 - MONDAY

STRENGTH DAY

WARM-UP:
Burgener Warm-up: SNATCH
Weighted 36" Box Jump - 2x10

STRENGTH:
1. Squats
Back Squats - 2 Warm-up Sets
Back Squats - 5x3

2. Press
Shoulder Press - 2 Warm-up Sets
Shoulder Press - 5x3

3. Cleans
Power Cleans - 2 Warm-up Sets
EMOTM - 11 min Cap
195 lb Power Clean - 3

ASSISTANCE:
Press Complex - 2 Rounds
50 lb Weighted Ring Dips - Max Rep
40 lbx2 DB Shoulder Press - Max Rep
Ring Dips - Max Rep
40 lb DB Push Press - Max Rep
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1 comment:

  1. JeremyMay 22, 2012 at 5:29 AM

    Back Squat: 225*3,3/275*3,285*3,295*3,305*3,305*2

    Shoulder Press: 115*3/120*3,125*3,135*3,140*3,145*3

    EMOTM 195lb Power Cleans 11 min.

    Press Complex
    50lb weighted Ring dip 9/10
    40lb DB Shoulder Press 8/6
    Ring Dip 8/6
    40lb DB Push Press 9/12

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