July 26th, 2016

*De-Loading Week*
Plyo Work:
Lateral Bounds (Push Offs) x 10 x 3
Broad Jump x 8

Barbell (keep good speed at these lighter weights):
A. Power Snatch + OHS (3 sec hold in bottom) – 70% x (1+1) x 4
B. Power Clean + Power Jerk – 70% x (1+1) x 5

Five rounds @easy pace:
Run 400 Meters
20 Air Squats
15 KB Swings (24/16kg)
9 Toes to Bar
Rest 60 seconds b/t rounds



  1. A. Done
    B. Snatch-#88
    C. 22:08 including rest. Had to go to sit ups after the first round. Tore yesterday and it was killing me on the bar. Runs were slow my legs are tight from those pistols yesterday!



  2. Had to do the conditioning first because I was going to get locked in….
    C.26 min. Guessing my runs were real slow.
    A. Done at 88
    B. Done at 113
    Grip a bit challenging, otherwise ok

    Liked by 1 person


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