A. Power clean + FS + Jerk; 50×2, 60×2, 70x2x2, 80x2x4 B. BN Snatch grip push press;50×5, 60×5, 70×5, 80x5x2 C. Santch DL; 80×5, 90×5, 100×5, 110x5x2 D. Front Squat; 70×3, 80×3, 85×3 E. Good Morning – collect 40 reps RESULTS: A. 140-165-195-220 (Oly doubles straight through) B. 120-145-165-185-185 C. 175-195-215-235 D. No […]
A. Snatch w/ 3 sec. pause @ knee + 3 sec. pause in power position; 50×2, 60×2, 70x2x4 B. Snatch; 70×2, 80×1,85×1, 90×1,80×1, 85×1, 90×1 C. Back Squat; 70×3, (80×1,85×1,90×1)x3 + **skill work 1 uprise 3 MU 5 burpee box jump overs, 24″ 60 sec. row holding 1:35/500 pace rest 90 sec. x3-5 rounds RESULTS: […]
A. Back Squat;50×5, 60×5, 70×5, 80x3x5 B. German Snatch; 50×2, 60×2, 70×2, 80×5 C. incline bench press x5x5 + 20mile bike… low stress.. just chill and pedal RESULTS: A. 195-235-275-315 (5×3 reps) *the 315 was a battle B. 115-130-150-170 (failed after 2 reps. Just didn’t feel good…too heavy…) Went back to 150 and worked on […]
A. Clean; 50×2, 60×2, 70×2, 80×1, 90x1x2, 80×3 B. Jerk; 50×2, 60×2, 70×2, 80×1, 85×1, 90x1x2 C. Front Squat; 50×3, 60×3, 70×3, 80×3, 90×2 singles D. BB bent over row x 5×5 RESULTS: A. 160-190-220-255-285-255(video) B. 150-175-210-235-250-265 (x 2 sets) C. 170-205-240-275-305×1-310×1 D. 205-210x 4 sets
A. Front Squat; 70×3, 80x3x2 15 strict HSPU 50 cal on AB 12 strict HSPU 35 cal on AB 9 strict HSPU rest 10 minutes 21 kipping HSPU 15 HPC @ 185# 15 kipping HSPU 15 HPC @ 185# 9 kipping HSPU **I don’t care about time here… just some HSPU volume work under stress… […]
A. Power Clean + FS + Jerk; 50×2, 60×2, 70x2x3, 80x2x3 B. BN Snatch Grip push pressx3x3 then 2 sets for a tough double C. Snatch DL off 2” deficit; 60×5, 70×5, 80×5, 90×5, 100×5 **all with 5 sec. lowering D. Front Squat; 70×3, 80x3x2 RESULTS: *I popped a rib head out as I was […]
A. Snatch w/ 3 sec. pause @ knee + 3 sec. pause in power position; 50×2, 60×2, 70x2x2 B. Snatch; 70×2, (80×1, 85×1)x3 C. Back Squat; 50×3, 60×3, 70×3, (80×1, 85×1, 90×1)x2 + ***not for effort… just movement here 10 minutes – 80% 3 bar muscle ups 6 kb swings, 55# 35 double unders RESULTS: […]
A. Front Squat; 50×3, 60×3, 70×3, 80x3x3 B. Jerk; 50×2, 60×2, 70×2, 80×1, 85×1 C.. Incline Bench press x5x5 RESULTS: A. 170-205-240-275 (3×3) B. 150-180-210-240-255 C. 165-175-180-180-180 Extra Work: 3 Rounds NFT: 25 Push Ups 10 Ring Dips 15 T2B
A. Snatch pull + High Hang Snath; 50×2, 60×2, 70×2 B. Snatch; 70×1, 80×1, 85×1 C. Clean; 50×2, 60×2, 70×2,×3, 80x2x2 D. BB bent over row x 5×5 RESULTS: A. 115×2-135×2-150×2 B. 155-170-185-200 C. 160-190-220 (2×3 reps)-250 (2×2). Felt good D. 185-195-205-205-205 E. Gymnastics
9 minute amrap – HR stays under 160 9 cal row 6 burpees over erg 3 power cleans @ 185 rest 5 minutes 9 minute amrap – HR stays under 160 3 strict HSPU 5 double kb swings, 35# per hand 30 ft. handstand walk RESULTS: A. 5+1 PC. felt really good and controlled B. […]
