4/14/2017

A. Clean Pull; 3,2,1; rest 2min 
265lbs - 285lbs - 305lbs

B. Power Clean; 1.1.1 x 4 sets; rest 15 sec; rest 2min (build heavy) 
205 - 225 - 240 - 250 (2/3)

C1. 1 1/4 back squat; 5x5; rest 10 sec (goal is heavier load than last week) 
215bs (+10lbs from last week)

C2. Broad Jump; 5 reps as high and far as possible x5; rest 3 min
Done

D1. Front rack reverse lunges; 14 alt'ing reps x4; rest 1 min
95lbs

D2. Side to side cossack squats; 10 slow controlled reps x4; rest 1 min
Done


Assault Bike 15 Seconds @ 850 watts 
Assault Bike easy for 45 seconds 
x20 sets 
Acceptable results on this, not good or bad. Like last week I would end up overshooting the prescribed wattage, dropping down to just below the prescription, then quickly getting back to where I should've been. I guess this kind of prepares me for next week? Maybe? Unlike last week, there were a few that were questionable but I'm giving myself the benefit of the doubt. By questionable I mean I'd build way over the prescription for several seconds then drop to about 843 watts for the remainder.