161205

Monday

A.M. Vertical Push/Pull + Horizontal Push/Pull + Vertical Push/Scap

A1. Behind the Neck Push Press @ 20X2, 4 x 3 reps, rest 60 sec
230 across

A2. Wtd Supinated Grip Pull-Up @ 20X2, 4 x 3 reps, rest 90 sec
90 across

B1. Incline Bench Press @ 30X1, 3 x 10-11 reps, rest 60 sec **same weight as last week, try to increase reps
170x10 across 🙌

B2. Supinated Grip Bent Row @ 20X2, 3 x 8 reps, rest 90 sec
120 across

C1. Half Kneeling Single Arm Landmine Press @ 20X2, 3 x 10/arm, rest 60 sec
62.5 across

C2. Powell Raise @ 30X1, 3 x 10/arm, rest 90 sec- https://www.youtube.com/watch?v=14qsSIPp0vg

15# across

P.M. Snatch Int + Cl&J Int + Front Squat + Sled Drags

A. Squat Snatch No feet, build to a tough single in 5 sets (feet can’t leave ground)
(Warm up sets at 95, 135)
165, 185, 210(x), 205, 220, 235

B. Power Clean + Hang Squat Clean + Jerk + Squat Clean (can drop jerk from the top before final Clean), build to tough complex in 4 sets
(Warm up sets 165, 225)
255, 285, 300. Was done. Ha. Maybe should've made smaller jumps.

C1. Front Squat w/ Chains, 4 x 3 reps, rest 20-40 sec b/w sets

345 + chains across

C2. GH Raise @ 30X1, 4 x 6-8, rest 2-3 min **add band resistance if possible
8 across with red band. Last few reps tough.

+

Reverse Sled Drags- 4 x 45 sec, rest 90 sec **heavy consistent movement
335 steady grind

+

Forward Sled Drags- 4 x 45 sec, rest 90 sec **heavy consistent movement

335 steady grind