October 18th, 2016

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

Strength
A. No Contact Power Clean; 50%x2, 60%x2x2, 70%x2x2
B. Power Clean + Front Squat + Jerk; Heavy Single
C. Snatch Deadlift from 2” deficit with pause @ knee for 3 sec; 80%x5; 90%x5; 100%x3; 110%x3; 120%x3

Assistance
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

Conditioning
Top of every 3 minutes:
20 Second Assault Bike @85%
Rest 10 seconds
20 Second Assault Bike @90%
Rest 10 seconds
20 Second Assault Bike @95%
x 8 sets

*Choose an RPM and stay there for each 20-second piece; Goal is same cals for every 60-second set.

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4 Comments

  1. A. 135-185
    B. 255
    C. 185-255

    Conditioning: 216 total cals. Tried to keep RPMs at 75/77-78/79-81 – these got tough. First round felt great. Second was uncomfortable. Last was a battle.

    Assistance: Done. Holds unweighted. Curls at 65# w/ fat grips. Push downs with green+red band.

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  2. A: 83-113#
    B: 143#, failed the clean at 153# boo.
    C: 98# – 143#

    Assistance:
    15# wrist work, green band, 25# on the sorensen hold, 45# curls

    Conditioning: Ended up only doing 5 rounds because I got distracted but was getting a consistent 21 cals per round for a total of 105. Was averaging 68, 73, 75-78 on the rpms.

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