140607

Power

1) Snatch: Work up to 80%

2) Clean & Jerk: Work Up to 80%

3) Bench Press: 1X5@75%, 1X3@85%, 1xMax Effort@95%, rest as needed

Accessory

1) Weighted Ring Dips: 3×10 AHAP

Conditioning

12 minute AMRAP of:

9 Deficit HSPU 6/4″
21 KBS 32/24kg
50 Double-Unders

Do Work…

10 thoughts on “140607

  1. This wasn’t posted when I went to gym so I did this:

    Power
    1) Jerk from the blocks: 3rm
    165(2,1)
    2) bench press: 1X5@75%, 1X3@85%, 1xMax Effort@95%, rest as needed
    135,155, 170-3
    3) snatch: work up to 90%
    115
    4) clean: work up to 90%
    160

    Conditioning
    15 minute AMRAP of:
    9 Deficit HSPU 6/4″
    21 KBS 32/24kg
    50 Double-Unders
    2 round,s 11 kbs @50#, 4″ deficit

  2. Wasn’t posted by the time I hit this.

    Power:
    1) 150/170/195×7

    Accessory:
    1a) 3xME strict ring dip
    1b) 3×15 incline db bench

    2a) 3xME banded push down
    2b) 3×15 db lateral fly

  3. Started before it was posted.

    Power
    1.) 2RM Jerk from Rack: 250#
    2.) 245# x 6 reps

    Accessories
    1.) 40#, Strict

    Cond
    * starting to put in longer aerobic pieces in 1-2 times per week

    25 min. AMRAP <=160 BPM of:
    500m Row
    5 Burpee Tire Flips, ~300#
    10 Hammer Strikes, ~25# Hammer

    Avg. HR was 157

  4. Started lifting, felt good and maxed out today.
    1) 225 (5 under PR and haven’t hit that in months)
    2) 280, cleaned 300(+15 fuck yeah)

    Bench 160-180-200×7
    Dips 25-30-30

    cond 3 Rds even with :09 to spare

  5. M/28/#160/NorCal
    Power
    1. #165
    2.#205

    Accessory
    #35

    Conditioning
    3Rds +21KB Rx.

  6. Power:
    1.)175, 190, 205fx1 ~ felt like 1 million #’s
    2.)185, 205, 225
    3.)170, 190, 215x5f

    Acc:
    1.) Strict BW x10x10x10

    Conditioning:
    12:00 ~ 3 + 19 KBS
    15:00 ~ 4 + 7 DHSPU

  7. 1) Snatch: Work up to 80%
    40/45/50/55/60/65kg(x)

    2) Clean & Jerk: Work Up to 80%
    40/50/60/65/70/75/80kg

    3) Bench Press:
    5@75% 70kg
    3@85% 77.5kg
    6(ME)@95% 87.5kg
    5×5@80% 75kg

    4) Weighted Ring Dips: 3×10 AHAP
    Bw/10kg/12.5kg

    5) For time
    Row 1k
    20 Hang Snatch 95/65#
    Row 500m
    10 Hang Snatch 95/65#

    12:43

  8. Power: 1) 165
    2) 205
    3) 240 x 4
    Acc: 40, 50 x 2 sets all strict
    Conditioning: 3 Rd + 3 dhspu Rx, shoulders died real quick

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