Power
1) Power Snatch from blocks (above knee): 5rm
2) Strict Press: 1×3@70%, 1×3@80%, 1xME@90%
Accessories
1) Weighted Sit-ups: 3×15 AHAP
Conditioning
15 minute AMRAP of:
200m OH Plate Carry 45/25#
20 Pull-ups
30 Lateral Plate Jumps (each jump counts 1 rep – touch plate on top)
40′ HS Walk
Do Work…
5rm power snatch not 3rm?
1) 165 then 180 with some full snatches in there…
2) 100-110-125×10
35-45-45
Cond 2+400m
Power:
1.) 155, 175 (-25), 195x2f
2.) 120×3, 135×3, 155×3
Acc:
1.) 35
Conditioning:
3rds + 133m
Snatch from blocks (3rm): 175, 190f
Press: 120,135, 155×5
Situps: 65
Connectivity: flexibility
Cond: 3 rounds
Feel so weak up top today after “Tommy Mac”. Good shit though, proud to be able pay tribute. Nice work fellas.
Power
1.) 175#, match
2.) 4 reps @ 145#
Accessories
1.) 45#
Cond
3 rounds
Shoulders absolutely smoked from “Murph” and all this OH work
Power
2) 100/115/125×8
Accessory
1) #50
Conditioning:
More accessory work.
Only had 40min today
Made up the deads
1) deadlift: 280, 320, 360×11
2) strict press: 100, 110, 125×9
Cond
3+75m
Connectivity
done
Power
1) 110 same as last week. hamstring started acting up
2) 75×3,87×2,97×3
Accessories
1)30×15,40×15 ,45×7
Conditioning
did three rounds, not timed subbed HS walk for HS hold @ 40 sec
* still suck at HS walking
M/28/#155/NorCal
Power
1. #160 no misses, bar was making contact nice today.
2. #91-105-117 (6 reps)- shoulders toast from yesterday.
Accessory
1. All done with 40lbs DB
Conditioning
3 rounds + 200m run.
Power: 1) 165
Acc: 1) 50 lb db
Conditioning: 2 + 20′ hs walk
Power: 1) 165
2) 100, 115, 130 x 4
Nothing like strict press to bring you back to reality after a good day of deadlifts.
Acc: 3x 15 @ 50#
Conditioning: 2 + 20′ hs walk
Power
1) 115
2) 90, 100, 115
Accessories
1) 35, 40, 45
Conditioning
2 rounds, 9′ Hand Stand Walk
1) Power Snatch from blocks (above knee): 5rm
40/50/55/57.5kg
2) Strict Press:
3@70% 45kg
3@80% 47.5kg
7(ME)@90% 55kg
5×5@50kg
8(ME)@90% 55kg
3) 15 minute AMRAP of:
200m OH Plate Carry 45/25#
20 Pull-ups
30 Lateral Plate Jumps (each jump counts 1 rep – touch plate on top)
40′ HS Walk
4+200m OH walk +20 pull ups+17 lateral jumps