Thursday 140925

Power Snatch - 70% x 3, 75% x 3, 80% x 3, 3RM (no more than 3 additional sets), rest as needed.

Push Jerk - 60% (of split jerk) x 3, 65% x 3, 70% x 3, 3RM (no more than 3 additional sets), rest as needed.

Pistols, alternating

A) x10 reps, x20 reps, x max reps left leg, x max reps right leg

B) x8 reps, x14 reps, x max reps left leg, x max reps right leg

C) x4 reps, x10 reps, x max reps left leg, x max reps right leg

Ring or Bar Muscle ups

A) x4 reps, x6 reps, x max reps

B) x3 reps, x5 reps, x max reps

C) x1 rep, x1 rep, x max reps

Stay with the letter you choose week 1. For pistols, unbroken is opposite leg staying off ground for entire set. Once leg touches ground, your set is over.

Do left leg max reps then muscle ups max set then right leg max reps. Rest 1 minute between movements.

For muscle ups, unbroken is staying on rings or bar and not necessarily fluid movement.

Twenty sets:

Agility Sprint of 15 feet and back, 30 feet and back, and 45 feet and back. Touch line

Rest is 1:4 work to rest ratio.

All out goes.

Post all results to logwod.com