Press in Split
5 sets x 5 reps @ 40kg (feeling easier)
Jerk Balance
5 sets x 3 reps @ 40kg (focusing on pressing under)
Snatch Deadlift
5 sets x 2 reps @ 80kg
Clean
5 sets x 1 rep @ 90kg
Sunday, May 31, 2015
Saturday, May 30, 2015
Friday, May 29, 2015
Wednesday, May 27, 2015
Tuesday, May 26, 2015
Monday, May 25, 2015
Saturday, May 23, 2015
Friday, May 22, 2015
Thursday, May 21, 2015
Wednesday, May 20, 2015
Conditioning
3 HSPU
5 Pull Ups
7 Power Cleans (135#)
12 min AMRAP w/ partner
12 rnds + 3 HSPU
2 Stone to Shoulder (115#)
5 Burpees
1 Rope Climb (15')
20 rnds w/ partner (10 each)
14:52
400 meter run
20 burpees
400 meter run
6:14 (pretty easy pace)
Bas Thai Boxing
3 rnds (3:1)
Taking a week off of oly lifting to allow pubic pain to heal
3 HSPU
5 Pull Ups
7 Power Cleans (135#)
12 min AMRAP w/ partner
12 rnds + 3 HSPU
2 Stone to Shoulder (115#)
5 Burpees
1 Rope Climb (15')
20 rnds w/ partner (10 each)
14:52
400 meter run
20 burpees
400 meter run
6:14 (pretty easy pace)
Bas Thai Boxing
3 rnds (3:1)
Taking a week off of oly lifting to allow pubic pain to heal
Monday, May 18, 2015
Saturday, May 16, 2015
Tuesday, May 12, 2015
Monday, May 11, 2015
Saturday, May 9, 2015
Friday, May 8, 2015
Deadlift
1 set x 3 reps @ 85% (345#)
1 set x 2 reps @ 95% (385#)
2 sets x 1 rep @ 100% (405#)
Conditioning
9 - 7 - 5 Thrusters (95#)
15 - 10 - 5 Toes to Bar
2 rnds
6:33
Grip went to crap early on toes to bar
Press in Split
5 sets x 5 reps @ 40kg
Jerk Balance
5 sets x 3 reps @ 50kg
Snatch
4 sets x 1 rep @ 85% (77kg)
Clean & Jerk
4 sets x 1 rep @ 85% (97kg)
Sled Pushes
20 m
Worked up to 2 rounds of about 530#
1 set x 3 reps @ 85% (345#)
1 set x 2 reps @ 95% (385#)
2 sets x 1 rep @ 100% (405#)
Conditioning
9 - 7 - 5 Thrusters (95#)
15 - 10 - 5 Toes to Bar
2 rnds
6:33
Grip went to crap early on toes to bar
Press in Split
5 sets x 5 reps @ 40kg
Jerk Balance
5 sets x 3 reps @ 50kg
Snatch
4 sets x 1 rep @ 85% (77kg)
Clean & Jerk
4 sets x 1 rep @ 85% (97kg)
Sled Pushes
20 m
Worked up to 2 rounds of about 530#
Thursday, May 7, 2015
Wednesday, May 6, 2015
Tuesday, May 5, 2015
Deadlift
3 sets x 3 reps @ 345
Bench Press
1 set x 1 rep @ 200
5 sets x 3 reps @ 175
Supersetted work sets with 5 wide grip pull ups
Power Snatch
5 sets x 1 rep @ 80% (75 kg)
Power Clean
5 sets x 1 rep @ 80% (93 kg)
Press in Split
5 sets x 5 reps @ 40 kg
Jerk Balance
5 sets x 3 reps @ 50 kg
Rack Jerk
5 sets x 1 rep @ worked up to 100 kg
Breathing and bracing work
3 sets x 3 reps @ 345
Bench Press
1 set x 1 rep @ 200
5 sets x 3 reps @ 175
Supersetted work sets with 5 wide grip pull ups
Power Snatch
5 sets x 1 rep @ 80% (75 kg)
Power Clean
5 sets x 1 rep @ 80% (93 kg)
Press in Split
5 sets x 5 reps @ 40 kg
Jerk Balance
5 sets x 3 reps @ 50 kg
Rack Jerk
5 sets x 1 rep @ worked up to 100 kg
Breathing and bracing work
Monday, May 4, 2015
Saturday, May 2, 2015
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