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
Full Range Competition Training 
A. 135-165-185-195×3
B. 185
C. 205-225-255-295-315
D. 25
Kept runs to :22/100m
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A.135-215
B.225
C. 205-345
D. 25 – really trying to work on better positioning here. still a long way to go.
Runs done
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A. 115-195
B. 205
C. 205-325
D. 30-35
Runs were spicy🌶, loved that piece!
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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
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A. 115-155 (kept it pretty light)
B. 155
C. 195-285
D. 25, 35
Runs felt okay. 3:38, 3:35, 3:30
LikeLiked by 2 people
A. 115-155
B. 155
C. 195-285
D. 25, 35
running done
LikeLiked by 2 people
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
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