July 6th, 2016

Technique PrimerS:
Press in Clean – 5, 4, 3 ascending weights
Slow-Pull Clean (5 sec to mid-thigh) + Hang Power Clean (mid-thigh) + Hang Clean (mid-thigh) – 3 x (1+1+1)

A. Clean High-Pull + Hang Clean (below knee) + Clean – 70% x (1+1+1) x 6

B. Halting Clean Deadlift (pauses @ knee and pockets) (controlled eccentric in proper position); 80%x3x4

C. Power Jerk + Jerk – 70% x (2+1) x 6 (% of Jerk)

Three rounds for time of:
20 Toes to Bar
15 Kipping HSPUs
10 Box Jump-Overs (30/24″)

Rest 5-7 minutes, then…

6 Minute AMRAP:
35 Double Unders
15 Back Squats (135/95 — from the floor)

DB Cuban Press x 8 x 3 (light weight here, focus on ROM)
Seated Good Mornings x 8 x 3



  1. A. 165
    B. Misread this and did it at 80% deadlift. Done at 275 – that was hard and I must not have got out of this what I was supposed to.
    C. 155 – my wrist and shoulder felt a little funny today so I went a little lighter than 70% and stopped 5 sets.
    Didn’t have time for the conditioning today. Could have been a better day. Next time



  2. A. 123
    B. 128
    C. 113×3,118×3
    Thought the T2B were gonna be the worst, but I got super hung up on the HSPU. First set was like buttah, but it was downhill from there.

    Butt definitely hurts today.



Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s