5/2/2018

AM
A. Slow Clean Pull x1(4 sec pull to knees and then explosively pull through extension) + Clean Pull Under x2 + Front Squat x3; 4-5 complexes as tech work

used 115lbs

B. Squat Clean; 1.1 x5 @ 70, 75, 80, 85, 88-90% of 1 RM; rest 2min 

205 - 225 - 235 - 245 - 255

C. Push Press; 4,4,2,2; rest 2min 

185 - 195 - 205 - 215

D1. KB Alternating Z Press; 8/arm x 4 sets; rest 60 seconds 

used 40lb dumbbells

D2. Bulgarian Ring Pull-ups; 10-12 reps x 4 sets; rest 90 seconds bw sets 

done

PM
A. Banded S HSPUs; 2 reps x 15 sets; rest as needed to ensure fast contraction speed 

done

B. S HSPUs; amrap.amrap.amrap x 3 sets; rest 30 sec; rest 3min

15 (9/3/3) - 13 (7/3/3) - 11 (6/3/2)

 
D1. Wall Facing HS Hold; 45 sec x 4 sets; rest 1min 

got each set unbroken

D2. K Muscle Ups; AMRAP (-2) UB x 4 sets; rest 2-3min bw sets

6 for each set