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…
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…
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
Power
1) 145
2) 120, 135, 155-6
Acc
1) all done at BW, Got progressively more broken.
Cond:
13:15 @40#
1) 230 tough
2) 135/155/180×10
a) 10#, broken sets…
Cond 13:40
snatches UB gotta run faster
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