BLACKBOARD – 05 May 2014
A1. Back Squat – 1 Rep x 98% – If good go for new PR. If bad hit 3 sets of 2 at 92%
Then:
B1. 8 Minute AMRAP:
3 Muscle Snatches (50% max snatch)
6 Pistols (*6 each side)
9 Glute-Ham Sit-upsC1. Escalating Ladder: On the minute:
Push-ups: 4-8-12-16-20-Etc.
Notes: Work up to 1 rep at 98% if you have it in you. If good then build up. Involvement in the last cycle has been sporadic so I wouldn’t expect many PRs at the moment.
This week ends the long cycle of strength focus we have been on. We will switch it up our primary focus to power the next 8-12 weeks, then on to speed-strength.
Sleds, barbell complexes, and jumps will be heavily involved.
Beyul Training 
AM: Pause Back Squats: 275x5x5
PM: Snatch Drop to 275. Overhead squat attempts at 300. Failed, shoulders just didn’t feel right.
Workout completed w/135.
Push-ups – up to 28, failed 32
Back Squat : up to 305# x 1
WOD: 4 rounds
Push-ups: 4-8-12-16-20
missed the post and came kinda close:
1RM of a 1 pause back squat, 1 back squat – up to 125#
every min for 5 mins do 5 thrusters – start at 45#, end at 65#
10min AMRAP
10 pistols
5 push ups
10 glute ham sit ups