May 23rd, 2017

A. Clean Pull + Power Clean off Blocks; 50%x2; 60%x2; 70%x2; 80%x2
B. Push Press + Push Jerk + Split Jerk (% of Push Jerk) – 50% x 3+2+1, 60% x 3+2+1, 70% x 3+2+1 x 3
C. Segmented Clean Deadlift (pause for 2-seconds @ 2″ off the ground, top of knee, mid-thigh); 80%x3; 90%x3; 100%x2x3 (use straps and lower back to the ground slowly; % is based off Clean)

+
Assistance Work
Half Kneeling DB Press x 8-10/arm x 3
Single Leg Hip Thrusters x 8/side x 3
Trap-3 Raise x 8-10/side x 3

+
100/80 Meter Ski Sprint (all out effort)
Rest 2 minutes
x 7-10 sets (stop if you can’t maintain the output)

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6 Comments

  1. A. 135-210
    B. 125-1800
    C.215-265

    Assistance
    Half-Kneeling DB Press: 35#
    Trap-3: 10#

    7-100m ski sprints
    17.4-18.8 (spicy!)

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  2. A. 120, 140, 165, 190
    B. 110, 130, 150
    C. 190, 210, 235
    Assistance
    35, 40, 45
    115#
    10#
    Ski:
    19.3-20.3- fell off on the 7th and stopped. I feel like I’m not doing it right…

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    Reply

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