161212

Monday

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

A1. Push Press @ 20X2, 4 x 3 reps, rest 60 sec (from front)l
235 across. Tough

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

B1. Incline Bench Press @ 30X1, 3 x 6-7, rest 60 sec
185.7.7.6.6

B2. Supinated Grip Bent Row @ 20X2, 3 x 5 reps, rest 90 sec
140 across. Should've went a little lighter. Last sets, bar wasn't touching chest.

C1. Half Kneeling Single Arm Landmine Press @ 20X2, 3 x 8/arm, rest 60 sec
75 across.

C2. Powell Raise @ 30X1, 3 x 12/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, tough double
250x2, 255x1

B. Squat Clean to Thruster + Squat Clean + Front Squat + Power Jerk + Split Jerk (can drop thruster from the top), build to tough complex in 4 sets
215, 245, 255, 265. 🙌

C1. Front Squat w/ Chains, 4, 4, 2, 2 reps, rest 20-40 sec b/w sets
345x3, 335x4, 350x2, 365x2
(+chains)

C2. GH Raise @ 30X1, 4 x 6-8, rest 2-3 min **add band resistance if possible
8 across. Red band.

+

Reverse Sled Drags- 2 x 45 sec, rest 90 sec **heavy consistent movement
345

+

Lateral Sled Drag- 2 x 30 sec/side, rest 30 sec b/w sides
200. These were tough. Great stuff

+

Forward Sled Drags- 2 x 45 sec, rest 90 sec **heavy consistent movement
345