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
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
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