Old school, teammate Tuesday
am
A. Snatch ; triple high pull @93-97% of your 1RM for 4-5 sets
B, Blocks (above knee) Power Clean – 5 x 3 starting at 73-75% of your 1RM power cleans
C. Deadlift ; 1” deficit — 6 x 3 @80-83% of your 1RM Deadlift
D. Weighted pull-ups 6×5 ascending
pm
A. 500m row x 6 ; rest 2:30 @ average of 1 second lower per split than a weeks ago
B. Assistance Work:
1. 15 min backwards sled drag 25’s on for men, 15’s for women.
2. 4×15 weighted ghd sit-ups
3. 15-20 recovery work
Am Session
A. Snatch Pulls done at 145#
B. Clean from blocks up to 156#x3. Getting so much better at these.
D. Deadlifts to deficit done at 218#.
E. skipped because started late today
Pm Session
Rows 1:59, 1:57, 1:56, 1:55, 1:56, 1:55 solid rows for me!