Mon
Alternate
sit on box to box jump up to 40″
Hang+reg. clean up to 225#
Practice clean from shrug position with 185#
Front squat with KB’s suspended with bands: 185#+53′s hanging/3 reps
Superset
Zercher carry with 220# for 180 feet
Prowler 160 feet with 6 plates
Wed
Alternate
Depth jump to 38″ box
Hang snatch up to 170#
Monster band bench press 245+bands, got 265 but raised hips
Altenate, 4 times
Incline bench press-10 reps
Log prone row-10 reps
Log clean for 10 reps to farmers walk
ended with some biceps db curls and situps
Friday
Alt. box jump from sitting and
Behind neck split jerk – up to 245, got 265 but pressed out
Deadlift, missed 495
10 muscle ups to 370# DL/6 reps to prowler push
Lunge parking lot with 135#
10 reps each with 135#-jump squat, front squat, squat
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