October 4th, 2016

Warmup
Shoulder Prep (Theraband or Crossover)
90/90
Turkish Get Ups

Plyo
Single Leg Box Jump (hold landing for a pause) x 3/side x 3

Strength
A. No Contact Power Clean; 50%x2, 60%x2x2, 70%x2x2
B. Power Clean + Front Squat + Jerk; 70%x2x2, 80%x2x2 (% off Push Jerk)
C. Snatch Deadlift from 2” deficit; 80%x3x3 with pause @ knee for 3 sec.

Conditioning
Row 1k @ 3-5 seconds faster than your best 5k pace
Rest 90 seconds
x 5
(Goal is same pace for all)

Assistance Work
Weighted Sorenson Hold x 30 seconds x 3
Straight Bar Curls x 10 x3
Banded Tricep Extensions x 10×3
Wrist Curls x 10/direction x 2

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3 Comments

  1. Warm up: done
    Plyo: totally skipped for no reason just over look it
    Strength:
    A.115, 135,160
    B. 175, 200
    C. 155
    Conditioning:
    150-155
    200-205
    205-210
    210…
    155-205
    My legs were destroyed after the first round
    Bro land:
    3@30#
    45, 65, 85 x10
    Green bad for all 3 sets
    10# for all sets

    Like

    Reply

  2. Warm up done.

    Box jumps done at 24″

    Cleans: 135-185
    Complex: 185-215
    Deads:185

    Assistance done – kept the holds unweighted. Back is still feeling tight. Focused on position with good glute squeeze.

    Conditioning:
    3:39.9/3:40.2/3:40.4/3:39.9/3:40.4

    Liked by 1 person

    Reply

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