140623

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Power

1) Power Clean: 3rm

2) Deadlift: 1×3@70%, 1×3@80%, 1xME@90%

Accessories

1) Reverse Hyper: 3×15 AHAP

2) 3XME C2B Pull-ups – rest 90 sec.

Conditioning

For time:

50′ HS Walk
100 KB Cleans 24/16kg (50l/50r anyhow)
200′ Burpee Broad Jump (50′ sections)
50′ HS Walk

Do Work…

12 thoughts on “140623”

  2. Power:
    1.) 185, 215, 240x1fx1f
    2.) 285, 325, 365×8

    Acc:
    1.) 440, 460, 470
    2.) 23, 30, 29

    Acc:
    7:50 Rx

  3. Resting today as knackered from sleep deprivation (this time not work related) and more importantly moving to Mon/Fri resting schedule. Makes absolute more loads sense for me. I am knackered from work by Friday and don’t have as much intensity when squatting. Sunday when I can get loads of sleep in, resting that day seems a bit of a waste. So I will be day late in posting from now on!

  4. 1) Power Clean 225#
    2) DL 255,290,325X13

    1) Reverse hypers 235#
    2) C2B 23,18,18

    Cond:
    10:28

  5. Power
    1) 225 t&g, 235 drop and reset quickly each rep
    2) 285, 330, 370 x 10
    Acc
    1) 20 lb med ball off of ghd
    2) 25, 21, 20 (ripped both hands after the first set, had to go to a dark place for the last two sets)
    Conditioning: 8:45 rx (25′ sections, box isn’t set up for anything 50′ long. Also kb cleans really suck with ripped palms)

  6. Power
    1.) 250# UB. 275# for 1. Fucked up ressetting from the shoulders. Should’ve gone quick singles
    2.) 345 x 8 reps

    Acc.
    Put in cond

    Cond
    Short on time so modded

    For reps/time:
    ME C2B Pull Ups
    30 DB Cleans, 50#
    30′ HS Walk
    ME C2B Pull Ups
    30 DB Cleans, 50#
    30′ HS Walk
    ME C2B Pull Ups

    21/18/15, about 7:00

  7. Been walking like I have a dump in my pants since last skwat day

    Power:
    1) 225(2)
    2) 330/375/425×7

    Accessory:
    2) 3xME strict pullup: 12,10,10,8

    3a) 3×12 EZ bar curl
    3b) 3×12-15 DB hammer curl

  8. Power
    1) 170(pr)
    2) 200, 225, 255-10

    Accessories
    1) 10,15, 20 (45 degree back extensions)
    2) 19, 12, 16

    Conditioning
    12:11@16kg

  9. Connectivity-
    T Spine BB stretch- 3x30s
    A) Front Box Hold 3x20s {10s}
    B) Chinese Bridge 3x20s {10s}

    P Cl- 3x 50, 70, 90, 100
    DL- 3×117, 3×135, 5×151 (not feeling real strong, only had one full workout last week.)

    A) GM’s – 3×15x 20, 25, 30 kg
    B) C2B Pullups- 4x, 5x, 5x

    HS walk about 1-2yards (way better than ever) then had to go.

  10. 1) Power Clean: 3rm
    60/70/80/85kg

    5kg PB

    2) Deadlift:
    3@70% 105kg
    3@80% 120kg
    12(ME)@90% 135kg
    5×5@80% 120kg

    2) Reverse Hyper: 3×15 AHAP
    2 red bands of GHD

    3) 3XME C2B Pull-ups – rest 90 sec.
    scaled to regular PU
    12/12/11

  11. Power
    1) 265
    2) 305/355/405×11
    Accessory
    1) 15/15/15
    2) band pull-thru’s 3×15
    Conditioning
    21:37 we just got a climbing ripe and I’m learning how to climb efficiently.

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