26th May – June 18th

26th
A. snatch build to a 80% of last weeks tough single and hit that weight 8times perfect from blocks
115
B. emom – FS @20X1 63% of 1rm x 3 – 5mins speed focus
210
C. Back squat @30X1; 2-3×5; rest 3mins build per set
275,290,300,310×2,315×2
D. 2 unbroken MU every 30sec until failure
10 sets
+
Row
200m all out; rest 4mins x 4 1.25.8
1:26.9
1:26.8
1:26.7
27th

A. close grip bench press @30×1; 2-3 x 5; rest 3mins
185,200,210 x 3, 215 x 2 x 2

B. emom – 12mins

odd – snatch pull 1. 1. 1 tough pick weight and stick with it
185
even – DB push press 4-5 tough
50, 60 x 5
C. KBS 2pd russian x 20; rest 90sec x 3

+
Row 1k 90% aero rest same as work time x 4
3.47
3.46
3.47
3.47

all same times for rows

 

 
28th

off

 

12th
A. PC build to a max -245
B. emom – back squat @20X1 x 2-3 60% + chains of 1rm – 6mins speed focus 2 REPS AT 245 + 2 SETS OF CHAINS
+
10 burpees
10 box jump sd 24″
10dead lifts 135#
10 burpees
rest 90sec x 3
2.01
1.57
1.44

+
AD 39sec 97% effort
rest walk 3mins x 6
rest 5mins after 3rd
19, 20,20,18,18,15
13th
A. emom – 18mins
odd – AD 50sec tough
even – KBS 2pd x 10
B. emom – 18mins
odd – 12 walk lunges
even – HPC TnG x 3 155#
C. emom – 18mins
odd – 40 DU
even – rope climb x 1-2 15′
D. FLR on rings accumulate 3mins
Tough session . Felt really strong throughout, mentally and physically..5 day zero sugar? 2 rope climbs each set was tough but solid!
14th
A. FS build to a tough triple – 300
B. PS build to a tough double 150
+
10 mins 85% aero
10 situps
10 KBS 1.5pd
10 gob squat 1.5pd
7 rounds + 10
15th
off
16th
A. snatch grip DL build to a tough concentric only in 10mins -315
B. power snatch from high blocks in 8mins 155
C. 3 sets of 15 GHD situps
+
Row 225m all out
rest 4mins x 4
1.1.29.3
2.1.29.3
3.1.28
4.1.27.7

17th
A. incline bench press @30×1; 6-8; rest 3mins 155x 8 165,170 x 6
B. emom – 14mins
odd – PC TnG x 5 115# perfect form focus on breathing
even – DB push press 4-5 keep it tight 50
+
Row 1k 85% aero
rest walk same time it takes to row
x 4
3.55
3.54
3.49
3.45
18th
off

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