10:30 am

A.
Video shoot @ UNR campus

1:00 pm

B.
2 sets for times of:
100 Double-unders
10 Deficit Handstand Push-ups
Rest as needed.

C.

Five sets of:

Halting Clean Deadlift + Hang Clean + Clean

Rest as needed

D.

Three sets for times of:

Touch ‘n’ Go Power Cleans x 5 reps

Rest as needed

Goal here is to test different weights and determine what has to changed based on the load to make the movement as efficient as possible.

245.

4:00 pm

E.
Back Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90%
* Set 5 – 3 reps @ 85%
* Set 6 – 3 reps @ 85%
(be as explosive as possible on the ascent out of the bottom of the squat)
Rest 2-3 minutes between sets

Results:
A) Muscle-ups, back levers, handstand walking, 135 lb hang power snatches (from a narrow bench), and pistols on a 10 ft stone ledge. Fun!
B) 2:59, 2:43 - DUs unbroken, HSPUs 6, 2, 2 & 5, 3, 2
C) 250, 270, 285, 300, 320 (Fail x 3 - fwarrrrkk!)
D) 185 X 9 sec, 225 X 10 sec, 245 X 16 sec (see video above)
E) 315 X 5, 365 X 3, 385 X 2, 405 X 1, 385 X 2 X 3