10/23/15 Friday

A. OHS – 4×5 across at 90% of your 5RM *target. 

Didn't do cause shoulder 

*if 5RM is there, take it!  

B. Clean (blocks from knee) speed triple, 3RM for the day…yes this will be heavy, but footwork and speed is important. Focus on that and let the numbers climb accordingly  +2×3@80-90%…resting 2 min between these sets 

155x3 I think PR from blocks

163x2 def PR and almost took my shins out!! 

C. Clean pull (same blocks) @100-105% x 1-2 reps x 4 sets 

88k
pm

A. Back SqT – 1RM with 3 second pause in hole + 2×3@85% with pauses 

100k/220# X11

85k 2x3

B. Front SqT – bottoms up – 3RM + 1×3@90%

Didn't do short on time 

C. 3 strict muscle ups + 3 kipping muscle ups + 3-5 ring dips x 5 sets ; rest 2-3 minutes between 

*studs, make this a weighted movement for those who can

Got one set struggle with strict MU.

**numbers can be scaled; make a complex and progress with it 

D. emom x 6-8; 10 / 6’ deficit pbar HSPU; athlete chooses reps here ; no failures per minute, but get some added volume with the height 

8,6,6,6,6,5