December 6th, 2016

Plyo Work
Single Leg Forward Hurdle Jumps x 5/side x 3
Depth Jump to Max Vertical Leap x 10 (hip extension emphasis)

Barbell
A. Power Clean from Pause @knee; 50%x2; 60%x2; 70%x2; 80%x2; 80-85%x2x2
B. Clean Lift Off from 2″ Defecit w/3-second pause @knee; 80%x3; 90%x3; 100%x3 (% of Clean)
C1. Bench Press; 80%x3; 85%x2; 90%x1; 85%x3
C2. Banded Face-Pulls x 15 x4
C3. Banded Good Mornings x 15 x 4

Conditioning
2 Minute Row @90%
Rest 2 minutes
x 6-8 sets

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6 Comments

  1. Plyo: done… never do hurdle jumps with oly shoes
    Barbell: nu
    A.135,135, 160,180,190
    B.190, 215,225
    C.185,210,225,185
    Skinny green band
    Mid green band
    Row:
    572 roll over meters
    542
    539
    514
    520
    504
    507
    528
    Not my best day on the rower 😦

    Like

    Reply

  2. A. 135,160,185,215,225
    B. 230,255,285
    C. 185,190,205,190
    D. Rows: 6 rounds, 563-577. This is where I feel the worst. I knew these were coming and there was no number of extreme endurance pills that could save me. Gonna take some time to build this back into a strength.

    Liked by 2 people

    Reply

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