April 23rd

AM - BSq %'s + DL mod + SL int

A. Back Squat @ 20X1, 3 reps @ 82% RM x 7 sets, 2:30 min 

B. Deadlift @ 10X0, 3-2-1-3-2-1, 2 min - slightly higher on 2nd wave, 1st 3 reps @ 235lb

C. Weighted Pistols, 10 alternating reps x 5 sets, 2 min b/t sets - hold 1 KB on your body

A. @223#

B. 235#, 255#, 275#, 245#, 265#, 285#

C. used 35# for set 1, then 53# for the last 4 sets

9

PM - SN tech + C&J tech + IGT

Halting Snatch DL. Above Knee Hang Snatch High Pull. Above Knee Hang Power Snatch, 1.2.1 x 6 sets, 1 min - 3 sets @ 95lb, 3 sets @ 105lb - reset b/t reps

completed

+

Power Clean and Push Press. Power Clean and Push Jerk. Power Clean and Split Jerk, 1.1.1 x 5 sets, 1 min - start @ 115lb, add albs per set, touch n go from clean into overhead movement

completed, i liked going right into the jerk i felt fast

+

3 sets @ high effort:

15 Ring Dips

500m Row

15 Toe to Bar

3 min b/t sets

2:45, 2:49, 2:50

all movements unbroken all sets

+

3 sets @ high effort:

15 Toe to Bar

500m Row

15 Shoulder to Overhead @ 85lbs

3 min b/t sets

2:59, 2:57, 2:58

all movements unbroken all sets

glad to have done 6 sets of 15 unbroken t2b. they felt good.

9