Last week
warm up this week was box jumps, handstand/parallette practice, first movement
Mon
Clean from shrug position-215
Front box squat (about 9″ box)-145+130# chain/3- 3 sets
3 sets, tri sets
good morn 95+130# chain/5
Kb swing to overhead-80/15
Tire sprint
Wed
whip power snatch-155
3 board bench press-275+130# chain/3
Incline db press-100′s/10
Ring handstand pushups-3 to feet elevated ring pushups to ring pushups to pushups
farmers walk-110#/hand for 1/4 mile (alternate with other guy)
Fri
Push jerk-255 (pressed out)
reverse green band squat-465/5 to dynamax ball
alternate
weighted muscle up (up to 18# added)
Figure 8 KB snatch 53/10
single db clean and one arm press, alternate arm 100/14 total reps
to tire flip then jump on tire, then into tire and on again-10 total reps
Slosh pipe lunge
This week
Foot hurting so no jumps, handstand/parallette practice, first move
Mon
snatch from shrug position-165
Overhead squat 205/3
front squat 300/3
back squat oly 365/3
3 rounds of
38″ box jump-5
135# snatch balance-5
snatch 135/5
Wed
Clean 3 position: shrug, hand, full 205
Deadlift 485
10 rounds
Power clean 185
100# kb swings to chest level-10 reps
Friday
3 board fat bar bench-290+monster mini/2
sets to 50 reps with 225# (first set got 20 reps)
3 rounds of
bb thruster (95/5, 145/5, 195/4)
10 ring dips
1 rope climb, no feet
squat to 13″ box (rep as fast as can)
225# 1, 2, …, 10 then 30 reps
Leave a Comment
No comments yet.
Comments RSS TrackBack Identifier URI
