BLACKBOARD – 07 January 2015
Workload:
Pick a movement or skill to work for 30 minutes. Don’t exhaust yourself, and think of this as time to go light or do detail work. Make your movement better.
Then:
Pick a cardio to perform for 15 minutes at low intensity (65-70% effort).
Then:
15 Minutes Soft tissue work
Beyul Training 
•Snatch Push Press + OHS – (5+1)RM; 95% x (5+1), 90% x (5+1)
•Pause Back Squat – 5RM; 95%x5, 90%x5
•Jumping Quarter Squat – 50%x5x3 (% of back squat)
•Press – 5RM; 95%x5, 90%x5
snatch push press to 70# a little shaky on that OHS
pause back squat to 110#
jumping 1/4 squat to 75#
press to 60#
tomorrow will be my easy cardio day at a hotel
Complex: Clean Pull (2) + Power Clean (1) + Jerk
*Work up to max for the day in the complex. Deload to 85% and hit for 3 additional sets.
I completely forgot all of my gym clothes, except my lifting shoes, today so I had to lift in a beater and jeans today. So I had to modify the front squats into a jerk.
Worked up to 225#
Deload: 190#
WOD:
subbed rope climbs for rope pulls from the floor again because of the jeans
Done