1-28-13

Monday-
Mobility For Hips and/or Shoulders for Snatch
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One time through of the following complex
Snatch Dead Lift x 3
High Hang Muscle Snatch x 3
OHS x 3
Snatch Balance x 3
Sotts Press x 3
High Hang Squat Snatch x 3
- Complete
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5 sets of:
Snatch Balance x 3 (75-80% 1RM); rest 90 sec
- 185lbs / 205lbs / 205lbs / 205lbs / 205lbs
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4 sets of:
Hang Squat Snatch + Squat Snatch; rest 90 sec
- 135lbs / 155lbs  / 185lbs / 185lbs - Felt awesome
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Back Squat @ 20X1- 3 @ 85%, 2 @ 90%, 1 @ 90-95%, 1 @ 90-95%; rest 2 min
- 3 reps @ 345lbs
- 2 reps @ 365lbs
- 1 rep @ 385lbs
- 1 rep @ 405lbs (previous 1RM) 
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For time:
20 Hang Squat Snatch, 95lbs
Run 400m
20 Power Snatch, 95lbs
75 Double Unders
20 Over Head Squats, 95lbs
- Complete - 7:42 - Felt pretty good, I still hate running.  Gotta work on that.  It was a burner for sure.
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3 sets of Reverse Hyper x 15 @ 30-50% of 1RM Back Squat
- All complete at 290lbs 

Comments - Great day, felt really really good.  I needed some time off I think, two days was good.  I am pumped to get into it leading up to the open.