July 24th & 26th

Wednesday - Clean intense + Squat mod + HSPU/RDL + Lateral Brace Core

A. Above Knee Hang Squat Clean off blocks, build to a tough single

B. Back Squat @ 40X1, 4 reps @ 75% RM x 5 sets, 3 min

C1. Kipping HSPU to Depth, 4-6 tough reps x 5 sets, 1:30 min

C2. Snatch Grip Romanian Deadlifts @ 11X0, 10-12 reps x 5 sets, 1:30 min - wear straps, lower bar until weights 2-3"off floor, pause there, speed up, start @ 135lb

D. Weighted Side Bridge, 20 sec per side x 10 sets per side, 20 sec b/t sides - place a DB on your top hip, hold there with same side arm

A. 183#, this didn't feel as good as the high hang, just a different position to get used to off blocks

B.  185#

C1. 8" x 6 reps for 2 sets, 10 inches x 5 reps for 2 sets

C1. 135#(11), 135#(10), 125# (10), 125#(10)

D. completed with 20#

I had to drop weight in snatch grip RDLs because i was bending my legs too much, it was too heavy to keep the tempo and do an RDL and not a regular DL

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Friday - Snatch tech + Jerk intense + Squat mod + DB Press/Back Ext + Flexion Core

A. Power Snatch. Below Knee Hang Power Snatch. OHS, 1.1.1 @ 105lb x 5 sets, 2 min

B. BTN Split Jerk, build to a max

C. Front Squat @ 40X1, 4 reps @ 75% RM x 5 sets, 3 min

D1. Flat Bench DB Press @ 33X1, 4-7 reps x 4 sets, 1:30 min (hands parallel throughout)

D2. DB Back Extension Drop Set Cluster @ 20X0, 6.6.6 x 4 sets, 1:30 min - start with 45lb/35lb/25lb

E. Strict Knees to Elbows, complete 50 reps - fraction as needed

A. Complete

B. 210#

C. @ 168#

D1. 40# x 7 reps for 2 sets, 45# x 6 reps, 50# x 5 reps

D2. 45. 35. 25 all sets

E. completed, I didn't time it. Started with a set of 10 then did mostly 4-5 but down to 2's by last 10

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