July 20th, 2016

Barbell
Technique Primer:
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 – (1+1+1)RM; 90% x (1+1+1), 95% x (1+1+1) (% of RM)
*Same as last week; look to improve on your heaviest load

B. Halting Clean Deadlift (pauses @ knee and pockets) (controlled eccentric in proper position); 85%x4, 90%x4, 95%x4, 80%x4

C. Power Jerk + Split Jerk – (2+1)RM; 90% x (2+1), 95% x (2+1) (% of RM)
*Same as last week; look to improve on your heaviest load

Conditioning
For time:
50 Dual KB OH Walking Lunges (24/16kg)
40 Burpee Pull-ups
30 C&J (95/65#)
20 Lateral Box Jump Overs (24/20″)
10 Wall Climbs w/5-second hold at top

Accessory
DB Cuban Press x 8 x 3
Seated Good Mornings x 8 x 3

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7 Comments

  1. Flying out to the games today, so had to come in early. Body was NOT ready for some heavier weights, so I didn’t even match my numbers from last week, but I exhausted myself and sweat a lot before jumping on a plane so I’ll take it.

    A. Worked up to 205. Then 185&195
    B. 217,230,242,205 these felt brutal
    C. Worked up to 175, then 157 and 165
    D. Did this with Jake thank god. 15:19 with 24 KG per hand. I know I could’ve gone faster on box jump overs and wall climbs, but my legs were pumping from the lunges. Need to work on my shoulder stabilization a bit more again.

    See you guys soon and will miss you all! Root for me when im out on the floor at the games..trying to bring the title back to the range.

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  2. A. Up to #158; 143/150
    B. 143/153/163/138
    C. Up to 138
    D. 19:21
    Those lunges were tough and the burpee pull-ups just went so slow. Meh. Early morning workout, mega tired. I like getting it done in the morning though!

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  3. A.225, 202, 213 super pumped to hit 225 without a struggle
    B. 191, 202, 213, 191
    C. 195, 185, 175. Struggle city! My right elbow was hurting every time I racked the bar.
    D. 13:43. Only did 20 lunges with the 24kg then 30 with the 16kg. Felt like I was going to dislocate my shoulders. I guess I found a weakness. Super excited for rest day! I’m beat

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  4. A. 235 (failed the clean on the first try but got it on the second. Based my 90% and 95% off of 225) 202, 213. Excited about hitting a 235 hang clean since I just got a 235 clean a couple weeks ago.
    B. 200, 213, 223, 188
    C. Up to 205, 185, 195. The RM wasn’t so bad, but the percentages were a struggle. Missed my second push jerk at 95%. Split jerks felt good today though.
    D. 10:40 – this went a lot better than I expected because my shoulders felt smoked after the jerks. I just kept a steady pace and didn’t stop moving except during the lunges. Maybe my endurance is improving…?
    Super happy with the way today went. Feeling good.

    Liked by 3 people

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  5. A: 143, 130, 137
    B: 140, 148, 157, 133
    C: 123, 110, 117, 108 — did this all out of order by accident so in reality i went 123, 117, 110, 108 – the 108 was supposed to be 98 – math is hard.
    D: 17:33 – did the lunges with the 12kg, Trying to keep the shoulders intact for vball so I didn’t want to tweak anything. Also – wall walks are the worst.

    good day overall!

    Liked by 3 people

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