130330

Power Snatch from the blocks (above knee) + 3 OHS. 6 sets

120. Might could have gone heavier. Not sure. Wasn't feeling great.

Midline/Skill:

A) Bottom to Bottom FS: 3 sets of 8 reps @ 95#… pause at the bottom of everyone and have a PVC behind you to force glutes to activate

B) Bulgarian Split Squat: 3 sets of 8 reps E/L @35# KB in each hand

C) Weighted Strict Ring Dips: 3 sets of 8 reps

Decided to go home and call it a day. Over it. 

130329

AM

warmup: 

A) close grip PVC OHS with face as close to a wall as possible: 3x10

B) 45 sec of the barbell version of this for 3 sets

snatch from floor: 5 sets of 3: ALL WORKING SETS MUST BE DONE WITHIN 10LBS OF EACH OTHER

145, 145, 150, 150, 150

clean ONLY from floor: 5 sets of 2: ALL WORKING SETS MUST BE DONE WITHIN 15LBS OF EACH OTHER

185, 190, 195, 200, 200

conditioning: 10 min airdyne for max calories… yep no rest, no tabata.  get as many as you can understanding that 10 min is a long time

PM

warmup:

A) GHD unweighted back ext: 3x10

B) 45 sec of this for three sets

Conditioning: 6 Rounds: 250 m row, 9 DL, 6 Hang Power Cleans, 3 Push Presses all @ 115, rest 1:1

Midline: 
Bottom to Bottom FS: 3 sets of 8 reps @ 95#… pause at the bottom of everyone and have a PVC behind you to force glutes to activate

130328

AM
13.4

PM
Strength:
Front Squat Max. When midline breaks down, stop there.

Conditioning:
Run 400m
15 OHS (95)
Rest 1:1, 5 rounds

130327

Jerks: 3@70%, 3@75%, 2@80%, 2@85%, 1@90%, 1 SET MAX UB REPS @ 70%

Triple Under Practice

130326

AM
1) Clean + Hang Clean ladder: start at 135 working up 10 lbs every 60 sec until failure.  YES 10LBS EVEN IF IT IS A HARD JUMP

2) Conditioning
4 sets:
45 sec Airdyne
15 sec rest
45 sec ME Wall Ball (30)
15 sec rest

PM
Midline Work:

A) Good Mornings: 5x5

B) BN Jerk Grip Push Press x3 + 6 SEC Pause OHS with Jerk Grip: 5 sets

Conditioning:

7 rds resting 30 sec btw rds (no rest btw movements)
7 Shoulder to OH 115#
10 HR Pushup
7 GHD

130325

AM
1) snatch + hang snatch ladder: start at 115 working up 10 lbs every 60 sec until failure.  YES 10LBS EVEN IF IT IS A HARD JUMP

THEN:

2)

A) Snatch high pull: 3x3 @ 175#

rest 30 sec

B) ME UB Toes To Bar: 3xME

rest 30 sec

C) Front Rack Barbell Step Ups: 3x8 each leg @ 95# DO NOT PUT THE BAR DOWN UNTIL ALL 16 REPS ARE DONE OR DROP THE WEIGHT

3) 15 min running clock: 2K Row, 50 alternating pistols, 30 hang power cleans @ 135, ME muscleups in remaining time

 

PM (after 12 hour shift)

1A) 3 x 90 sec plank hold

1B) 200 m farmer's carry (53)

 

2) 20 min row at 70% pace

 

130324

Jerks Only: 3@60,70,80% 2@85,90%, 1@95% THEN 15 Reps AFAP @75%

FS/BS: 2/4@82% x 6 sets

Skill:

A) Deadhang Pullups: 3xME

B) Strict DB Press: 3x8