30 December

Training (3p)

Warm-Up
Plyo Drills with 20/24/30' boxes. Go through Plyo Ladder and then do depth broad jump off of last box. 

6m Z1

3 Strict Muscle-Ups (Jump into False Grip)
6 Kipping HSPU
6 Pistols
3 L-Pullups

A. Deadlift 3, 3, 1, 1, 1; rest 3 min
390x3/ 410x3/ 435x1/ 450x1/ 460x1(PR)
+
Amrap unbroken TnG power clean 225# (if you pause at all go to
airdyne, this needs to be FAST)
Airdyne 15 seconds @115%
Rest 3 min x4
*Round 1: 7/16 

*Round 2: 6/16
*Round 3: 6/16
*Round 4: 5/16
+
Rest 8 min
+
Amrap unbroken TnG power snatch 185#
Airdyne 15 seconds @115%
Rest 3 min x3
*Round 1: 165# 0/17
*Round 2: 165# 4/16
*Round 3: 165# 5/16

*Feeling a ton of lactic acid buildup in my quads. Set 3 of the Clean AMRAP started to get brutal. Frustrated that I missed on my 1st round of power snatches. That is just a case of my mind not being ready for it. I should consistently get 5 or more reps at that weight.

Training Video

http://vimeo.com/34388679