Friday

UB Gym/LB Squat + UB Gym/LB Bending
A1. Front Squat @ 30X1- 2-4 reps x 3; rest 10 sec (start @ 145)
A2. Mixed Grip Kipping Pull ups w/ 10lb vest; max reps x 3; rest 3 min (5 rep minimum/set)
B1. Bar Dips @ 30X1- 3 reps x 4; rest 10 sec (w/ 10lb weight)
B2. Snatch Dead Lift @ 52X1; 3-5 reps x 4; rest 3 min (focus on keep tall chest just like a snatch all the way up, don't let the hips rise first. Use straps if needed for grip)


Friday on Thursday so I can do Wednesday on Friday at school gym because of after work plans.

A1. Front Squat @ 30X1- 2-4 reps x 3; rest 10 sec (start @ 145)

4 reps each set at 145#.  Racking and resetting each time before squatting again.
A2. Mixed Grip Kipping Pull ups w/ 10lb vest; max reps x 3; rest 3 min (5 rep minimum/set)

First two sets 5 coming off bar once.  Third set used chalk and different bar and got 8 without coming off bar

B1. Bar Dips @ 30X1- 3 reps x 4; rest 10 sec (w/ 10lb weight)

2 full +1 fail +1 without weight

3 full

2 full +1 fail +1 without weight

1 full +1 fail +2 without weight
B2. Snatch Dead Lift @ 52X1; 3-5 reps x 4; rest 3 min (focus on keep tall chest just like a snatch all 

5 reps each. 125#, 135#, 145#, 155#