May 27th, 2016

A. Three sets of:
Bottom of Dip Hold x 15-20 seconds
Weighted Support Hold on Rings x 10-15 seconds
Neutral Grip Chin Over Ring Hold x 10 seconds + Slow lowering
Rest as needed between movements

B. Accumulate 50 perfect Hollow Rocks and 50 perfect Arch Rocks

C. Push Press + Push Jerk
*Set 1 – 2 reps @ 50%
*Set 2 – 2 reps @ 60%
*Set 3 – 2 reps @ 70%

D. Push Jerk + Split Jerk
1+1 @ 80% x 4 sets

E. Snatch from pause @knee;
*Set 1 – 2 reps @ 50%
*Set 2 – 2 reps @ 50%
*Set 3 – 2 reps @ 60%
*Set 4 – 2 reps @ 60%
*Set 5 – 2 reps @ 70%
*Set 6 – 2 reps @ 70%
*Set 7 – 2 reps @ 80%
*Set 8 – 2 reps @ 80%

F. Front Squat
3 x 3 @ 80%

G. Clean Lift Off
*Set 1 – 3 reps @ 80% of 1-RM Clean
*Set 2 – 3 reps @ 90%
*Set 3 – 3 reps @ 100%
*Set 4 – 2 reps @ 110%
*Set 5 – 2 reps @ 120%

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4 Comments

  1. A. Done
    B. Done
    C. 95, 125, 145
    D. 175 – these went okay. I feel like I haven’t split jerked in a month.
    E. 95×2, 110×2, 130×2, 150×1 – failed the second set at 80% twice.
    F. 235
    G. 185, 205, 230, 255, 275

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  2. A. Done with 26lb kb.
    B. Done.
    C. 95, 120, 140.
    D. 160Γ—4.
    E. 95Γ—2, 115Γ—2, 135Γ—2, 155Γ—2. Failed my last rep twice so I moved on.
    F. 240Γ—3.
    G. 195, 225, 245, 270, 295. This was new and interesting.

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  3. A. Done with 10# vest and just did these within a muscle up. It was pretty fun.
    B. Done – arch rocks leaving a lot to be desired.
    C. 135-185
    D. 215 – as nic said, feels like I haven’t split jerked in forever.
    E. 135-175 built on the second set of each percentage to split the difference between jumps.
    F. 265
    G. 230-340. Brutal.

    – feeling pretty sore all over, especially in my hips. Will be good to back off a bit next week. That said, I feel like I’m moving better than I did at the beginning of the cycle!

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