4-10-20

TODAY'S WORKOUT:

NEXT LEVEL TRAINING

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HOW YOU DO ANYTHING IS HOW YOU DO EVERYTHING.

FRIDAY // 4.10.2020

Box Squats
On the Minute x 10:
2 Box Squats

Box height just below parallel

275 305 305 325 325 355 355 355(1) 325 325

Power Clean Technique (A)
On the 0:00…
On the 2:00 x 5 Sets:
1 Pausing Clean Pull
1 Pausing Hang Clean High Pull
1 Pausing Hang Power Clean
1 Hang Power Clean

135 for 3 sets 155 for 2

Power Clean Technique (B)
On the 10:00…
On the 1:30 x 5 Sets:
1 Hang Power Clean (just above knee)
1 Hang Power Clean (just below knee)

155 155 175 205 205

Conditioning
“DT”
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 155/105

Time: 9:25

11 dl then 1+8 hpc then 1+6 jerks

2 rounds in 3 min then 3 rounds in 6:25. Held strategy all thru til last hpc were 4-4.

Im happy with it, PR by 2:17

5 rounds:

10cal ski

10 GHD

4-8-20

Snatch Pull Complex
On the 2:00 x 5 Sets:
1 Pausing Snatch Deadlift
1 High Hang Snatch Pull (pockets)
1 Hang Snatch Pull (knees)
1 Snatch Pull (floor)

115 115 135 135 115

Conditioning
“Snake Bite”
21 Squat Snatches (115/85)
15 Bar Muscle-Ups
15 Squat Snatches (115/85)
12 Bar Muscle-Ups
9 Squat Snatches (115/85)
9 Bar Muscle-Ups

Time: 16:49

All singles on snatch

5s, 6s, 9 on bmu. Shouldve done larger sets

Fin 21 snatch at 4:28

Fin 15 snatch at 11:43

Fin 9 at 15:27 

Body Armor (A)
15-13-11-9
Romanian Deadlifts*
Dumbbell Bench Press

Rdl 185

Db 50# on ball

4-7-20

Strict press

5x6 at 70-75%

95 115 125 135 135(4) 135(4)

Conditioning
“Woodworker”
For Time:
200 Double Unders
100/75 Calorie Row
50 Burpee Box Jump Overs (30″/24″)
100/75 Calorie Row
200 Double Unders

Time: 25:42

1st dus in 3:45

1st row in 5:33

Finished burpees at 15:46

Fin 2nd row at 37:06

2nd dus in 3:34

Adam got me by 16 dus. One less break and i had him.

Dus were pretty decent.

Aerobic Threshold Intervals
Choice of Machine:
3 Rounds:
1:00 Recovery Pace, :45s Moderate
:45s Recovery Pace, :30s Hard
:30s Recovery Pace, :15s Sprint
Rest 1:15

I used bike erg and did 64, 53, 57 cals

4-6-20

Snatch Technique (A)
On the 0:00…
On the 2:00 x 5 Sets:
3 Muscle Snatches
2 Pausing Overhead Squats
1 Pausing Snatch Balance

75 95 95 115 135

Snatch Technique (B)
On the 10:00…
On the 1:30 x 5 Sets:
1 Snatch Pull
1 Hang Squat Snatch (just above knee)
1 Hang Squat Snatch (just below knee)

135 135 135 145 155

Stamina Squats
On the Minute x 10:
1 Front Squat
3 Back Squats

135

Conditioning
“Powerhouse” 
On the 5:00 x 5 Rounds:
15 Calorie Rogue Bike
8 Alt DB Snatches (70’s)

9 Thrusters (135/95)

Finished every rounds with 1:45-1:30 left

4-5-20

Power Clean Technique
On the 2:00 x 5 Sets:
1 Clean Pull
1 Clean High Pull
2 Power Cleans

95 115 135 155 185 205

Conditioning
“Hurricane”
3 Rounds:
800m Run
21 Power Cleans (155/105)

Time: 21:28

Did 1k rows instead of run cuz foot hurt from running yesterday. Run wouldve bewn faster.

Rows in 3:40, 3:52, 3:58

Poweceans as 5-5-5-6, 6-5-5-5, 7-7-7