May 9th, 2017

Barbell
A. Clean Pull from Blocks + Power Clean + Push Jerk; 50%x2; 60%x2; 70%x2; 75-80%x1 OTM x3
B. Push Press; heavy triple in 10 minutes 
C. Deadlift @30X1; 50%x3; 60%x3; 70%x3; 80%x3; 85%x3
D. Half-Kneeling DB Press x 8/side x 2 w/4-second lowering

Conditioning
5 minute warm-up run
+
500 meter run @your best mile pace
200 meter recovery jog
100 meter sprint
Rest 5 minutes
x 3 sets
+
5 minute cooldown run

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7 Comments

  1. A. 145-230
    *Focused on pulling vertical and being patient. Felt really good.
    B. 225
    *Wasn’t pretty
    C.225,275,320,365,385
    *Kept double overhand on 225, 275, and one rep at 320.
    D. 2 sets at 35 w/no tempo
    2 sets at 25 w/tempo

    Running: 22 second 100m split for 500
    *Done at track

    Liked by 2 people

    Reply

  2. A. 83, 103, 113, 133
    B. 123 – new PR for this woooo
    C. 133, 153, 178, 203, 213
    D. 25#

    Runs done based on a 7:30 mile, I haven’t tested that in a while

    Like

    Reply

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