140524

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Power

1) Jerk from the blocks: 5rm

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

Accessories

1) Weighted Ring Dips, AHAP: 3×20

Conditioning

For time:

Run 800m
100 KB Snatches (50l/50r anyhow) 24/16kg
Run 800m

Do Work…

4 thoughts on “140524”

  1. Power
    1.) from a rack. Only up to 205#
    2.) 10 reps @ 215#

    Accessories
    1.) 20# DB. Not UB, Sets of 10/5/5

    Cond
    12:14

  2. Power
    1) 145
    2) 120, 135, 155-6

    Acc
    1) all done at BW, Got progressively more broken.

    Cond:
    13:15 @40#

  3. 1) 230 tough
    2) 135/155/180×10

    a) 10#, broken sets…

    Cond 13:40
    snatches UB gotta run faster

  4. 1) Jerk from the blocks: 5rm
    3rm from stand. Drop reset on 85
    60/70/80/85kg

    2) Bench Press:
    5@60kg
    5@70kg
    10(ME)@77.5kg
    3×5@75kg

    3) Weighted Ring Dips, AHAP: 3×20 (unweighted)

    4) For time:
    Run 800m
    100 KB Snatches (50l/50r anyhow) 24/16kg
    Run 800m
    16:30

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