June 20th, 2017

Gymnastics
Freestanding HS Hold (w/spotter) x 15-20 seconds x 3

Barbell
A. Behind the Neck Push Jerk + Push Jerk + Split Jerk; Build to a heavy complex here
B. Push Press x 3 x 3 @3-5% heavier than last week w/3-second hold overhead on each rep
C. Clean Grip RDL x10x3 @80% of Clean

assistance work
Half Kneeling DB Press x 6 arm x 3 @41X1
Band Pull-Throughs x 20 reps x 3 @1010
Trap-3 Raise x 8 reps/side x 3 @2020

Conditioning
3 minute row @ 3-4 seconds slower per 500m than your 2k pace
minute 1 stroke rate @ 22
minute 2 stroke rate @ 26
minute 3 stroke rate @ 30
rest/walk for 1 minute
x4 rounds

**different stroke rates than last week

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One Comment

  1. HS Hold: working out alone, no spotter. Practiced a bunch of attempts. Worked up to 5-7 seconds.

    Barbell
    A. 143, failed the 3rd one at 153
    B. 128 for first 2 sets, then had to drop back down to 123
    C. 128. 7-10 my back was feeling

    assistance work – done
    DB press with 35 & 40#

    Conditioning –
    found i would hit the sweet spot with pull and rest around 45 seconds into each minute
    Tried to keep it around 2:14

    Liked by 1 person

    Reply

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