Put em to sleep:
Power
1) Mid Hang Power Clean: Work to a 3rm
2) Deadlift: 1X3@70%, 1X3@80%, 1xMax Effort@90%, rest as needed
Accessories
1A) 3X10 Bent Row – heaviest possible, rest 60 sec.
1B) 3X15 Reverse Hypers – heaviest possible, rest 60 sec.
Conditioning
3 rounds for time of:
30 Russian KBS 32/24kg
7 Muscle-Ups
10 Hang Power Cleans 185/120#
Do Work…
Hang Clean 3rm @155#
Deadlifting
1×3@230
1×3@260
1×7@295
1A) 3×10@140#
1B) 3×15@100# still getting the hang of the reverse hyper
Conditioning done
14:38 Subbed pull ups for MU, cleans @ 135#.
Power:
1) 185#
2) Based off 350, 3 reps @ 90% (form started to give a little so stopped)
Strength:
1a) 135#
1b) no way for me to add weight
Condtioning:
No time, exam today
1) 215
Deads 275-305-345×8
Rows 115-125-125 (+10)
No RH
Cond 19:47
No that is not a typo…fucking heavy HPCs.
Power: 1) 205, failed 3rd rep at 225
2) 275 x 3, 310 x 3, 350 x 8
Acc: 1) 135, 145 x 2
2) 20# medball off of ghd
Conditioning: 14:57 rx
Competed this weekend, not being a bitch and doing stuff today haha. They made us start with a 5k…
Mid thigh 3rm: 235
Deads: 315, 360, 405×6
Bent Row: 185,185,195
Swung off GHD: 4lb,10lb med ball x2
Cond: 18:05 I’m a fatass on the rings
Power
1.) 225#, missed 2nd at 245#
2.) 6 @ 335#
Accessories
1.) up to 145#
2.) no hyper, hug a twinkie later
Cond
11:38
POWER
Mid Hang PC 245×3
Dead : 370×3,420×3,475×6
ACC
row 225 across
did back ext on GHD with 30lb DB behind head
COND:
14:30
Power
1) 225
2) 315/365/405×6
Accessories
1A) 155
1B) 3×8 weighted pullup
Conditioning:
15:52
Connectivity
DND conditioning
Power
1) 155
2) 200, 225, 255-5
Accessories
1a) 125, 135×2
1b) First 2 rounds were on 45 degree back extension thing with 10#, last round improvised a revers hyper and did with a 10# DB.
Conditioning
10:41 50#KB, progressions, 120#
Power
3RM hang PC 240#, 2 @ 250#
DL 3×315#, 3×360#, 8×405#
Acc
Bent over row- all sets with 225#
Back extensions w/ 45# plate
Conditioning
14:48
Power:
1.) 195, 215, 235, 255x2f
2.) 270×3, 310×3, 345×9 non T&G
Acc:
1a.)195, 195, 205
1b.)190, 210, 230
Conditioning:
9:50 Rx
M/35/155/5’9″
Connectivity
Done
Power
1)135
2)240×3,275×3,305×5
Acc.
1a) 115,135,145×8
1b)BW,10#DB,BW
Conditioning
30 swings 70#kb
10 Hang Power Cleans @95
* didn’t time
Power
1) 165#
2) 205 / 235 / 2 @ 260#
Accessories
1a) 135#
1b) no hyper – subbed G. Mornings
Conditioning:
12:27
Power
1) 235#
2) 275/315/350×11
Accessories
1a) 145#
1b) no hyper, sub med ball raises on ghd
Cond
13:16
Power
1) 215
2) 275, 315, 365×8
Accessories
1a) 165
1b) added 40lbs, dunno how much the dealio weighs
Conditioning
12:43, 60 lb kb, 165 PC, strict pullups/ring dips
M/28/#155/NorCal
Power
1. 205 (Got 2 at 215 missed the 3rd)
2. 245×3, 265×3, 300×10
Accessory
1a. #145-155-160
1b. #20-25-25
Conditioning
DND
1. 235#x3
2. 280×3, 320×3, 360×4
CND: About 15 min.
Mid hang pwr clean:
135, 155, 165, 175m, 175
DL: 235, 270, 305 x 5 reps
Bent row: 155
Good morn: 105
22/80kg
Couch stretching a few hours before
Mid Hang Power Clean- {10} bar {3×40, 3×50, 3×60, 3×70, 3×80, 3×90, 3×95}
Deadlift 3×115, 3×131, 10×148
A) BO Row- 10×42, 47, 52
B) DB RDL- 15×30#’s, 40’s, 50’s
A) Chinese Bridges- 3x30s
B) Seal Walks- 3×40′
Hey everyone, new follower here. Very chuffed to see this as strength oriented program was just what I needed. Unfortunately it kicked off just as I was travelling to China with very patchy gym access. Had to play catch up over weekend as only by then got to something that reminds a gym.
Saturday
1. Worked to 5 power cleans at 165# did some volume 135-165#
2. DL
5@185#,5@215#,10@235#
3A Bent row 3×10 90sec 135#
3B RDL (subbed for reverse hypers) 3×20 90 sec 135#
4. Strict press
5@95#,5@105#,6@115#
5A) 3XME Strict HSPU (sub DB press) – rest 90 sec.
15@35#,13@40#,10@45#
5B) 3X15 Toes to Bar – rest 90 sec.
6. Run 4km 20:00
Sunday
can only squat and bench on smith machine till sunday so at least did that (please don’t laugh)
1. BSQ smith
5@165#,5@185#,20@205#
2. BNCH smith
5@135#,5@155#,10@185#
3. FSQ smith
10@135#,10@155#,10@165#
4. Leg curls 3×15
5. Bicep curls 3×8 (I just couldnt help myself)
Today
1. Hang pow cleans built to 3r@145# grip issues (fat bar no chalk and bloody humid have trouble holding on to the bar) tried Hang pow snatches got to 3r@95# but went to pots so settled with some singles squat cleans, built to few singles at 155#, cant drop the bar here started having trouble returning the bar so moved on
2. DL
3@195#,3@225#,10@255#
3A) 3X10 Bent Row – heaviest possible, rest 60 sec. 145#
3B) 3X15 Reverse Hypers (sub RDL)- heaviest possible, rest 60 sec. 1×145# 2×165#
4 Subbed with row 2km in 7:25