May 19th, 2017

Barbell
A. Back Squat x 3 reps @55-60% + chains (speed out of the bottom is the focus here); OTM x 8 sets
B. Power Snatch; 50%x3; 60%x3; 70%x3; 80%x3 (not TnG)
C1. Prone Dual KB Row x 8 reps @41X1 x 3 sets
C2. Landmine Press x 6 reps/side @41X1 x 3 sets

Conditioning
For time:
1k Row
50 Toes to Bar
150 Air Squats
100 Meter Front Rack Carry w/70/53# KBs

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3 Comments

  1. Did this Thursday

    Barbell
    A. 113×4, 123×4 with chains
    B. 63,73,83,98 – 98 didn’t feel so hot today but the rest felt speedy
    C1. Done with 35# each hand
    C2. Done with 25# on the ladies bar

    Conditioning
    Done in 19:24 – I didn’t really have it in me to push hard on this today, so tried to just keep moving: subbed the 53# for 44#

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  2. A. 185
    B. 95, 105, 125, 135 – took it easy today
    C1. 20kg/hand
    C2. 35# on the bar
    Conditioning
    14:40 – didn’t push too hard. Just tried to keep a steady pace. Toes to bar were tough today. Scaled to 53# on the walk.

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