Friday, 021017

Just a few more weeks. . . 
Weightlifting:

A. Hang SqT clean + 2 split jerks ; to max 

B. Back squat – 5 x 3 @87%

C. 10 min on narrow grip ohs and light squat jerk work – for those who have it 
Conditioning:

A. 5 rds afap 

15 / 12 cal. Bike 

15 t2b 

12 alt weighted pistols 30/20 Dumbell (holding 1) 

9 deficit strict hspu 5/3″
Bike:

10 min @80% rest 2 min

3 min sprint 

10 min @70%
Assistance Work :

A. 10 leg raises + 10 vups + 20 butterfly kicks + 10 v ups – rest 2 min x 4-5 rds 

B. Crossover symmetry 

C. Athlete specific low volume weakness 

2 thoughts on “Friday, 021017”

  1. A.) Hang clean and double jerk- 111kg
    B.) squats done at 160 kg, 3/3/3/2/3
    C.) 20:12, those pistols sucked
    D.) 4×12 Glute Ham Raises

  2. A. Hang Clean + 2 split jerks 163#
    B. Squats done at 233# but 5×2 didn’t want to push knee too much
    C. 19:04 subbed pistols for box weighted step ups to save knee

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