140530

Posted on by

Power

1) Hang Power Snatch : 3rm

2) Squat: 1X3@70%, 1X3@80%, 1xMax Effort@90%, rest as needed

Accessories

1) Glute Ham Raises: 3×20

Conditioning

3 rounds for time of:

10 Squat Cleans 185/125#
24 Split Jumps (each jump counts 1 rep)

Do Work…

14 thoughts on “140530”

  1. power
    1) 125
    2) 160, 180, 205-6

    Accessories
    Done

    Conditioning
    7:51 @ 125#

  4. Power:
    1.)175, 190~75%, 205x1f
    2.)220×3, 250×3, 280×10

    Acc:
    1.) complete

    Conditioning:
    10:26 Rx

  5. 1) 190
    2) 235-270-300×10
    proud of that set

    Cond did a different burner with class but got in 3×10 FS at 205 afterwards

  6. Connectivity: stretching/static shaping

    Snatch: 1@195 dropped and got 3@185

    HBBS: 260,300, 340×4 failed coming out of 5. Anyone else just feel weak in the squat? Think I work better with more volume. Oh well 5 more weeks to see.

    Cond: 7:25 (ub 1st round in 1 minute, uh yah got weird after that lol)

    • Not feeling weak in the squat, and the biggest gains I’ve seen off of a program were Smolov which is crazy volume so I’m looking forward to seeing how this pans out. I do however feel like garbage on any and all variations of the snatch and clean…I think the DL’s are just leaving my posterior destroyed.

      • I would agree with you there on the lifts just feeling tired from deads. I made a big gains off smolov and hatch. Really like volume, I think I respond better that way. I do feel a lot stronger on my upper body though. Connectivity and power are paying off.

  7. Long post inc

    Been sick all week. Missed Deadlifts from Monday and haven’t done anything since Tuesday.

    Power
    1.) 185# felt good
    2a.) 3×5 Back Squat: 225/275/315#
    2b.) 3×5 Deadlift: 225/275/315#

    Cond
    10:00 on Assault Bike @60 rpm

  8. Must be in the water. I’ve been sick this week as well so I took it easy.

    1) power Snatch up to 175# for an easy triple.

    2) squat 275, 315, 355 for 8

    3) GHD complete

    Conditioning

    Did some airdyne sprints 20/40 for 10 mins

  9. Power: 1) 175# Ugly, but I’ll take it.
    2) dnd, been doing hatch for squats instead
    Acc: 1) done
    Conditioning: 6:28 rx, did all cleans as singles

  10. 1) Hang Power Snatch : 3rm
    30/40/50/55/60kg

    2) BSQ:
    3@70% 82.5kg
    3@80% 95kg
    13(ME)@90% 105kg
    5×5@95kg
    3×3@85kg pause
    adding some volume in the spirit of Wendler’s Beyond 5/3/1
    3) Glute Ham Raises: 3×20
    4) 3 rounds for time of:
    10 Squat Cleans 185/125# (70kg)
    24 Split Jumps (each jump counts 1 rep)

    11:29

  12. Power
    1) 3RM HPS: 205, felt fast! Tried 225 and hit first rep as hang snatch (10 lb pr). Whatever, I’ll take it.
    2) 245/ 275/ 305×13 reps
    I found that I respond better to the FS as accessories rather than conditioning.
    3a) 3×10 FS: 215/ 220/ 225
    3b) 3×20 good mornings: 185/ 195/ 205
    Did my gyms conditioning
    8 min amrap
    20 cals on AD
    12 kbs, 24k
    12 box jumps
    Made 4 rds.

Comments are closed.