140425

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Power

1) Snatch from blocks (just above knee): work to a 5rm

2) Squat: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed

Accessories

1) Front Squat: 3×10 AHAP

2) Glute/Ham Raises: 3×20

Conditioning

For time:

15-12-9 of:

GHD Sit-ups
Power Clean 185/135#

 

 

Do Work…

20 thoughts on “140425”

  1. Competing this weekend so I did some stuff this morning I thought we might be doing.

    Bench Press: (65%)1×5@165, (75%)1×5@190, ME(85%) @215 = 11

    3xME L-sit pull-up: 10,8,6
    3×10 strict ring dips

  2. M/32/6’/210#

    Power
    1) 5RM Hang Snatch – 135
    2) Squat (off 345 1RM) – 200×5, 225×5, 255×5

    Acc
    1) Front Squat – 135×10, 155×10, 165×10
    2) GHR – 8/4/4/4, 8/3/4/3/2, 6/3/3/2/2/2/2

    Cond
    17:23

  3. Power:
    1.) 175, 190, 205 ~ 80%
    2.) 195, 225, 255×13

    Accessories:
    1a.) 185, 190, 195
    1b.) X20x20x20 ~ ouchie

    Conditioning:
    8:08 Rx

  4. Power: 1) 155, stopped here, felt strong, but shoulder/pec was hurting a bit
    2) DND
    Acc: 1) DND
    2) 3×20
    Conditioning: 6:52 rx

  5. Just a quick question, I think I know the answer but just wanted to ask anyways.
    Since this is a “Power” program, and we’re following a Wender type cycle. Are we doing “Low Bar” for squats or are we still sticking with HBBS?

    • Unless you are already extremely flexible with great hip/ankle mobility but also have a severe strength deficit you should probably steer clear of low bar back squat. At the end of the cycle we still want to have developed strength that transfers back to the Olympic lifts. Anyone feel free to correct me if I’m wrong or out of line.

  6. M/28/#155/NorCal
    Power
    1. #160
    2. #180, #210, #235(12 Reps)

    Accessory
    1. #135-155-185
    2. Done

    Conditioning
    8:54RX

  7. Power

    1) Snatch 5RM 185#
    2) Squats- 235×5, 260×5, 310×10

    Acc
    1) FS 225×10, 245×10, 255×7+3
    2) complete

    Conditioning
    8:52

  8. Did connectivity
    Power:
    1)175
    2)290×5,340×5, 385×12 Low Bar! I’m a fan of low bar if all you are trying to do is move heavy weight. this from the point of view of a meathead Ex-power lifter. But who am I to tell you how to lift. Do whatever you feel stronger at.
    Acc:
    1)Front : 225×10, 245×10, 275×10
    Did bench because I won’t be able to tomorrow.
    205×5, 235×5, 275X6. Short pauses on the chest.
    Cond:
    5:55 rx

  9. 1) 165
    2) 210/245/275×8
    Felt heavy today.

    FS 155-165-175
    GHR bodyweight

    Cond 9:45

  10. I read, and am aware of, Rule #3 of Outlaw Power. But I’m being a bitch and baby-ing my shoulder. So no Snatches

    Power
    1.) DND
    2.) 365# Training Max. 19.5 reps @ 310#

    Accessories
    1.) up to 225#
    2.) done

    Cond
    5:50

  11. Power
    1) 165 (from hang)
    2) 205/235/265×15

    Accessories
    1) 185
    2) Done

    Conditioning:
    9:53

  12. Power:
    1.) 135#
    2.) 170/200/ 5 @ 225#

    Accessories:
    1a) 135/145/150
    1b) Not today

    Conditioning:
    No GHDs so I did Elizabeth (15/12/9) @ 135# – 6:16

  13. Connectivity
    Done

    Power
    1) 115
    2) 140, 160, 185-7

    Accessories
    1) 115, 125, 125
    2) Done on improvised GHD. Scaled to push-up assisted.

    Conditioning
    6:54 on improvised GHD and at 135#

  14. 1) 95, 105, 115, 125, 130
    2) 185, 215, 240 x 4 reps
    3) 135
    4) sub w/good mornings @95

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