WL:
1) Mid-hang Clean: Work to a 3rm – 1X3@95%, 1X3@90%
2) Jerk (off blocks): Work to a 3rm (drop all reps) – 1X3@95%, 1X3@90%
Accessories:
1) Jerk Drives (with 3 count pause at bottom of dip): 3X5 @ 110-120% of max Jerk
2) Push Press: Work to a 5rm – 1X5@95% of 5rm, 1X5@90% of 5rm
Strength:
1A) Back Squat: Work to a 5rm – 1X5@95% of 5rm, 1X5@90% of 5rm
1B) Bench Press: Work to a 5rm – 1X5@95%, 1X5@90%
WL
1) 260# — Drop: 245, 235 (all UB)
2) DND (wrist)
Accessories
1) 345# – 360 – 375
2) 155# – 170(3) – 165(4) — Drop: 147, 140 (strict press)
Strength
1a) 340# – 355(4) — Drop: 320, 300
1b) 205# — Drop: 195, 185
WL
1.) 125 kg
2.) 132 kg (+2)
ACC
1.) 160 kg, 170, 170
2.)110 kg
Strength
1.) 175 kg (+5)
1b.) 195# (-10). Attempted 215 and only got 2…woof..
All back off sets complete, squats are feeling real strong.
wl
1)290
2)265, misses @ 285
acc
1)340
2)215
str
1)355
2)255
drops done
How long do your Mondays take? For me, I was there about 3.5 hours…
Clean- 71 (73×2)
Jerk- 79 (+4kg; no blocks)
Jerk Drives- 105
Push Press- 56 (+1kg; 61×4)
Back Squat- 105 (+10kg)
Bench- 135 (+20#)
All Drop Sets done.
today took me about 2 hrs 15 minutes with warmup. 3.5 hrs is a lonnggg time
Sorry, typo. 2.5 + warmup.
WL
1) 245
2) 255
Acc
1) 275
2) 175
Str
1a) 265
1b) 185
WL
1)245
2)235
Acc
1)315
2)195
Str
1) 325
2) 205 (haven’t benched regularly in years, shoulders and wrist are feeling it)
Clean: 295
Jerk: 280
Jerk Drives: 325, 345, 365
Push Press: 230
Bench: 215
Squat: 350
Drop sets completed
WL:
Clean 235
ACC:
Push Press 195
Strength:
Squat 335 W/ belt
Bench 195
WL
Clean: 225#
Jerk: 235#
Accessory
Jerk Drives: 260#
Push Press: 170#
Strength
Back Squat: 275#
Bench Press: 185#