9/23/13

Today is the first day of a new training cycle for the Invictus competition training programming. I'm going to stick to it. No metcon today, no complaints from me!

A.
Six sets of:
Halting Snatch Deadlift + Snatch Pull + Power Snatch + Snatch
Rest 2-3 minutes

-135# x 2 sets, 155# x 2 sets, 165# x 2 sets

B.
Over the course of 8 sets, build to a 90-95% of 1-RM Split Jerk

-135#,185# x 2 sets, 205# x 2 sets, 225#, 235# (PR is 275#, everything up to 225# felt really light, 235# felt a little off, but overall I was happy with how the weight felt overhead today.)

C.
Back Squat
* Set 1 – 5 reps @ 80% of 1-RM (265#)
* Set 2 – 3 reps @ 85-90% (285#)
* Set 3 – 1 rep @ 90-95% (300#)
* Sets 4-6 – 10 reps @ 65-75% (225#)
Rest 2 minutes between sets.