140428

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…

20 thoughts on “140428

  1. 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#.

  2. 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

  3. 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.

  4. 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

  5. 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

  6. 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

  7. 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

  8. Power
    1) 225
    2) 315/365/405×6

    Accessories
    1A) 155
    1B) 3×8 weighted pullup

    Conditioning:
    15:52

  9. 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#

  10. 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

  11. 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

  12. 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

  13. Power
    1) 165#
    2) 205 / 235 / 2 @ 260#

    Accessories
    1a) 135#
    1b) no hyper – subbed G. Mornings

    Conditioning:
    12:27

  14. Power
    1) 235#
    2) 275/315/350×11

    Accessories
    1a) 145#
    1b) no hyper, sub med ball raises on ghd

    Cond
    13:16

  15. 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

  16. 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

  17. Mid hang pwr clean:
    135, 155, 165, 175m, 175

    DL: 235, 270, 305 x 5 reps

    Bent row: 155

    Good morn: 105

  18. 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′

  19. 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

Comments are closed.