Wed 11-26-14

A.
Every 2 minutes, for 10 minutes (5 sets):
Clean + Front Squat + Jerk @ 85% of your 1-RM C&J
B.
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 92%
*Set 6 – 2 reps @ 98%
C.
Every 2 minutes, for 6 minutes (3 sets):
Deadlift x 3 reps @ 70%
D.
Every minute, on the minute, for 24 minutes:
Minute 1 – 5 Strict Weighted Pull-Ups + 5 Pull-Ups
(use as much weight as you think you can handle and note the load used)
Minute 2 – 6 Dumbbell Burpee Box Step-Overs (55/35 lb DBs)
Minute 3 – 20 Double-Unders + 10 Thrusters (75/55 lbs)

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3 thoughts on “Wed 11-26-14

  1. A. 265 across. Slow but better than the goonshow last monday
    B. 255-300-345-400-425-450 (2RM PR)
    C. done at 325
    D. DNA, ran out of time before flight.

    Possible L adductor/hamstring issue – that shit is sensitive.

  2. A) 210# these felt gangsta today
    B) 225-255-300-335-365-390
    Speed DLs @ 275 also, gangsta
    C)
    Pull-ups – 5/5, 4/4, 3/3×6 (all weighted with 15#
    Box overs (50# DBs, 20″ box) 6-5-4-4-5-5-5-6
    All 3rd rounds Rx in between 32 and 35 secs

    Grooving today.

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