Monday- 10/17/11- Week 9/6

Week 9 Oly
-Snatch- heavy single
-Clean & Jerk- heavy single
-Snatch pull- 90% x 3 x 3
-Front squat- 90% x 1

Week 6 Oly
-Power snatch + OHS + snatch- 5 sets; 2 sec pause in bottom- 115, 125, 135, 140, 145(*new pr for power snatch and this complex)
-Push press + jerk behind neck + jerk- 5 sets; 2 sec hold in split- 157, 167, 177(*new pr for this complex), 177, 185 (f)
-Jerk dip squat- 5 x 3- 243
-Jump squat- 25% (of back squat) x 3 x 3- 72
+
-10 sets- Max consecutive muscle ups, upon failure rest precisely 1 min before next set- 38 reps
-Hollow hold- 3 x Max time; rest 1 min- :55, :32, clock stopped in the middle of last set- i think it was approx. :30
-Mobility- done