Power
1) 15 minutes to Work up to a 80% Snatch (establish a 1RM if feeling good)
2) 15 minutes to Work up to a 80% Clean (establish a 1RM if feeling good)
3) Bench Press: 1X3@70%, 1X3@80%, 1xMax Effort@90%, rest as needed
4) Establish a 3RM Jerk from the blocks
Conditioning
21-15-9 of:
Strict HSPU
Ring Dips
Bar Facing Burpees
Do Work…
Bar facing burpee?? With what bar?? Is the Bench press suppose to be @ 90% ME??? JW
+1
Also same Jerk rep scheme as last Sat?
Corrected to 3rm Jerk.
With the bar you set up to jump over. Bench work updated.
Bench Press should be 1×3@70% 1×3@80% and ME@90% as for the other stuff, I’ll just make it work lol
1) 185
2) 255
3) 140-160-180×7
4) 200 Push/215 Split
Warming up the push jerk helps me prep a strong drive for my jerk so I’ll typically go near-max on push, go down 10-20# and then work back up with the split.
Misread and redid 5RM. Oops.
Cond 22:30
Strict HSPUs man.
Rough day.
Power:
1.)175, 190, 205
2.) 195, 205, 225
3.)155, 175, 200×6
4.) 200, 230, 260x2fx1
Conditioning:
30:21 ~ well that’s embarrassing.
Power
1.) up to 175#, 80%
2.) 300#, +10# PR
3.) done before I saw correction. 8 reps at 215#, 85%, +2 reps from last week
4.) DND, rule #3…I know
Cond
12:46, Strict HSPU were largely singles
Power:
1.) 155
2.) 185
3.) 110 / 126 / 11 @ 140
4.) Didn’t have blocks today – did 175 catching each time
Conditioning:
18:26 – Those HSPU sucked
Snatch: 195 (89% no misses)
Clean: 270 (92% 1 miss before)
Bench: 175,205, 225×9 (2 rep PR! Almost had 10. Dammit.)
3rm Jerk: 255 (10lb PR)
Cond: 15:04 wooooooooo
Shit day
Couldn’t stand up a single snatch. Kept going up on my toes and bailing.
Clean @ 245 80%
Bench 190×3, 215×3, 245×7
Jerk 3rm only went to 245 feeling ridiculously unstable so called it quits for the day there before I hurt myself
I guess I’ll add myself to the list of those who felt like shit today. No energy/drive what so ever.
1) 165
2) 225
3) 170 x3, 200 x3, 225 x7
4) dnd elbows started to hurt during bench
Conditioning: 11:33 rx
Power
1) 105
2) 140
3) 125, 140, 160-4 (no spotter)
4) 165 No blocks, follow the “no blocks” instructions from Outlaw Barbell
Conditioning
Did not have time.
M/35/155/5’9″
Connectivity
Done
Power
1) 110 2pos. power,wanted to work on positioning
2)135 felt very light, should have stared heavier
3)120×3-145×3-165×7
4)DND
Conditioning
4 Tire flips
8 Burpee Tire Jumps
100m sprint
10 Lunges with 80# sandbag
100m Sprint
20 Double Unders
*20min AMRAP done with two other guys taking turns, got 3 rounds in before having to go back to work *
M/28/#155/NorCal
Power
1. #175 (Working the first pull instead of just trying to make the lift. #-10lbs from PR)
2.#225
3. #155×3, 180×3, 190×12
4.DND
Conditioning
14:04 RX
1) 95, 115, 125, 135, 145, 155, 160 miss, 160
2) 160, 175, 185, 195, 205 miss, 205
Bench: 170, 190, 205 x 1 rep
3RM jerk from blocks: 175, 185, 195
round of 21 in 8:33