A. Three sets of:
Behind the Neck Snatch Grip Push Press x 10 reps
Rest as needed
B. Power Clean w/ 2-second pause at the knee + Push Jerk
*Set 1 – 2 reps @ 50%
*Set 2 – 2 reps @ 60%
*Set 3 – 2 reps @ 70%
*Set 4 – 2 reps @ 70%
*Set 5 – 2 reps @ 70%
*Set 6 – 2 reps @ 70%
*Set 7 – 2 reps @ 80%
*Set 8 – 2 reps @ 80%
C. Four sets of:
Snatch Grip Romanian Deadlift x 6 reps @ 85-90% of 1-RM Snatch
Rest as needed
D. Three sets of:
Single Leg KB Deadlift x 5 reps/side
Rest as needed
+
12 Second Sprint on Assault Bike
Rest 2 minutes
x 8-10 sets
*Same rules as last week; if you start to drop off in output, stop at 8
Full Range Competition Training 
A. 53,63,73
B. 83,103,123, 113, 113, 113, 123, 123
Thought I was basing this off Clean 1-RM, but that felt super heavy so I went down based on my power clean 1-RM. Felt more appropriately heavy. Or maybe it was just the early morning wake up talking? 123 felt really heavy.
C. 4 @ 103
D. 53,70,70
+
3/79, 5/84, 4/76, 4/77, 4/78, 4/80, 4/80, 4/80, 4/79, 4/80
Pretty consistent on these. I think I was more like 13 seconds on the second one.
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A. 53/73/88
B. 83/103/118/118/123/123/133/133
C. 108/108/113/113
D. 4/5/5/5/5/5/5/5/5/5
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* single leg deadlifts at #70
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A. 75, 80, 85
B. 75, 90, 105, 105, 105, 105, 120, 120. Shout-out to Emma for reminding me about the pause at the knee! haha
C. 105
D. 53# KB
+
I looked at the peak cal/hr output instead of the cals or the RPM… oops
739, 763, 739, 816, 739, 816, 816, 843
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A. 95, 105, 115.
B. 115, 145, 165×4, 190×2.
C. 145, 155×3.
D. 53, 70×2.
Skipped the last part. My entire body was hurting from the bike/cindy yesterday so everything was a little tight and kinda choppy. Need to do a little more post workout mobility.
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Devin, be sure to check out the article linked on tomorrow’s post.
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A. 115, 135, 155
B. 115, 135, 150, 175
C. 155x2x6, 175x2x6
D.3×5 at biggest kb we have
E.8,8,8,9,9,8,8,8,8,8
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1st day back felt ok. Gonna be conservative with weights still for a bit, but felt great to do stuff.
A. 53/73/83#
B. 78/93/108/128#
C. 103#
D. 35#
E. 4/4/4/4/4/4/4/4/4/4
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A. 53, 73, 78
B. 78, 88, 108×4, 128×2 (couldn’t lock out on the 2nd jerk on both sets of 128 😑)
C. 103
D. 16kg, 20kg, 24kg
3, ?, 4, 3, ?, 3, 4 for some reason my bike stopped working twice on second and 5th round. I quit after 8 rounds. Just not feeling it after yesterday
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A. 135, 155, 165
B. 135, 145, 165, 190
C. 190
D. 32kg
+
14, 13, 15, 14, 15, 13, 12, 12 cals
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A. 135/155/165
B. 135/165/185×4/2015×2
C. 195
D. 36kg
E. 13/14/13/14/14/13/13/14/12/14
Felt very sore coming in to today. Felt better as I got moving. So happy to stay above parallel. Challenging, but fun day!
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A. 135, 155, 165
B. 135, 165, 185×4, 215×2
C. 195
D. 9, 14,15,15,13,12,12,15,12,11
#paytheman #coopermarsh #joshbridges
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A. 115-135-140
B. 120,140,165×4,190×2
C. 160×4 sets of 6
D. 10,11,11,10,11,8,10,8,9,8
Good day of moving and grooving. Just paying the Man.
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A. 85 for all
B. 83, 103, 118×4, 133×2
C. 123 for all
D. 53, 70, 70
+
5, 5, 6, 5, 6, 6, 5, 6, 6, 6 (with turnover)
Pay the Woman.
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A. 115, 135, 140
B. 115, 140, 160×4, 185×2 – it’s been a while since I’ve done a push jerk at this weight, but it felt solid.
C. 160, 170×3
D. 36kg
+
12,12,11,11,11,10,10,9 These felt pretty good until the end when my legs wouldn’t do what my brain was telling them.
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A: 53, 63, 73
B: 83, 98, 113, 113, 113, 113, 133, 133
C: 108 for all
D: 53 for all
5, 6, 6, 5, 6, 6, 6, 6, 6, 6
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