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…
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
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
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 rounds + 5 Burpee Tire Flips on Cond
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
M/28/#160/NorCal
Power
1. #165
2.#205
Accessory
#35
Conditioning
3Rds +21KB Rx.
Power
3. 165-188-209 5reps
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
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
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