7/14-7/19/2014

Clean Technique: 5x Each

     -Clean Pull past knee

     -Clean Pull 

     -Power Clean Above Knee

     -Power Clean to Front Squat

     -Clean to Push Jerk

     -Split Jerks

A1. Front Squat     145x5 170x5 195x5 220x5 255x5 (PR day)

Hit #255 for 3 rep max 

A2. Dumbbell Rows 20,15,10,15,20

B1. Normal Grip Bench Press 5,5,5,4,3 @22x0 *Same weights as last week

155,175,225,225,255

B2. Single Leg RDL 6 Each leg @ 35lb

C. 70 Pull-ups for time 

D.  5 Rounds (Not for Time)  

5 Stone Shoulders (115lbs)

10 GHD Sit Ups 

20 Yd Sled Push 

30 Double unders

TUESDAY

Clean Drills (Barbell only) 5X each

-Clean Pull past knees

-Clean Pull

-Power Clean Above Knee

-Power Clean + FS

-Squat Clean + Jerk

A.EMOM 20

   ODD: 10 Double Unders

   EVEN: Power Clean Starting at 155lbs , add 10lb each minute  

Got up to #225

B. 3x5 Deficit Strict HSPU 

C. 3 Sandbag Ground to Shoulders (100lb)

    Max Sandbag Carry in :20
    Rest 5:00
   x 7

D1. GHD Sit Ups 3 x 12 @22x1
D2. Weighted Back Extensions 10 with (1) 70lb KB

Day 3

A. Back Squat 70%(2x5) @32x1

B. Deadlift 5 Reps @360lbs from a 4" platform 

Hamstring super tight

C. KB rows 70lb 10-15-20

Last set of 20 was tough

D. 5:00 (80%)

    Row 800m

    4 KB clean and press (53lb)

    20' handstand walk

    Rest 5:00

    X 3

    All unbroken