A. Power Clean (from high blocks-above knee) 4×3 @80-85% of your 1RM Hang Power Clean; rest 2:30 between
B. Push Press ; build to heavy double in 12 minutes or so
C. every :30 perform (x) Strict HSPU x 7 sets. . keep the work ratio SHORTER than the REST ratio in each :30 ***very athlete specific. See your coach within your gym, or message me if have specific questions. Think “volume”, not overdoing it, never approaching failure.
C. @110%
10 Cal Bike
5 Hang Power Cleans 185/123 *beasts scale this up
5 shoulder to overhead
10 no push burpee Box Jumps overs (24/20)
rest 5 min x 4
D. DB SA row 5-7 reps x 4 sets each side; rest :30 between sides
E. Jerk Drives; unload your max front squat for 4×5 jerk drives. *dip down, like going for split jerk etc…drive up through heals (relative to the weight on your shoulders) – this is overloading
F. Assistance Work:
Reverse Hyper Cool Down
BW Plank Holds
Static Core Holds
Scap / Shoulder Stability Holds
A. Cleans – 215/225/230/230
B. Push press – 185/215/235/255/260(pr double$ /270(hit 1)
C. Workout done at 205# – did 1 min hard on AD
2:44/2:37/2:28/2:17 (crushed the first AD and was dead)
D. Rows done
E. Jerk drives done at 365
F. Reverse hypers w bands/plank holds and cross symmetry done
A.
-115
B.
-100
-110
-120
C. @205
-1:20
-1:11
-1:03
A- bench press triple 285 PR
Felt good went for single and got 315 PR
B- clean grip deadlift 4×3
325-340-360-375
C- hs hold on wall 20s on 20s off x7
D- @110%
30s pc 115#
30s BJ 24inch
30s rower
X4 rest 4:30 between
15/15/15/15
16/16/16/16
110/112/112/119
E- for time
10 burpee hand release mu
50 wallball 30#
10 burp hr mu
50 wb
Time: 14:40
Didn’t go crazy here just steady. Still hurt though.
E) sounds gnarly!
Tuesday:
A. Power Clean (from high blocks-above knee) 4×3 @ 158; rest 2:30 between
B. Push Press ; build to heavy double in 12 minutes: 173 *PR for a Double
C. Sets of 4: every :30 perform (x) Strict HSPU x 7 sets
C. @110%
10 Cal Bike
5 Hang Power Cleans at 123 *did anyone seriously scale up here?
5 shoulder to overhead (so hard)
10 no push burpee Box Jumps overs (20)
rest 5 min x 4
1:53/1:45/1:47/1:44 if I did my math right
D. DB SA row 5-7 reps x 4 sets each side; rest :30 between sides at 40#
Weighted sit-ups 3×20@30#
Did class at gym
A. 3 rep hang power clean in 12 minutes.
225-235-245-255….did TnG Style reps, since hitting more volume than max
B. Push Press – 225 for some doubles, stayed lighter here focused. still smoked
C. Comp wod…used 185#
1:19 / 1:21/1:26
rest few
then worked on some push jerk stuff; as positioning felt terrible in wod earlier
A. 3 Rep Power Clean (from high blocks-above knee)
70kg/154lbs (roughly 80% of 170lbs)
B. Push Press ; build to heavy double in 12 minutes
70kg/154lbs
C. Every :30 perform (x) Strict HSPU x 7 sets
6 then 3s. B didn’t want high volume
D. Feel the burnnnnn
1:45/1:53/1:59
E. DB SA row 7 reps x 4 sets each side; rest :30 between sides
40lbs
F. Assistance Work:
Reverse Hyper 3×12 @ 30kg
BW Plank Holds :30 second holds with 15 kg on back