Heavy Volume

Monday, August 27th:

--->barbell gymnastics
      1. 1 snatch (from floor) + 1 hang snatch (just above knees)
          --EMOtM for 7min @ 85% (215#)
      --------------------------Rest 2 minutes----------------------------
      2. snatch (heavy singles), rest 2min
          --no more than 3 misses allowed (no misses)
          --1x1 @ 90% (230#), 1x1 @ 95% (240#), 1x1 @ 90% (230#)
      3. 1 clean (from floor) + 1 hang clean (just above knees) + 1 jerk
          --EMOtM for 7min @ 80% (245#)
      --------------------------Rest 2 minutes----------------------------
      4. clean and jerk (heavy singles), rest 2min
          --no more than 3 misses allowed (no misses)
          --3x1 @ 90% (275#)
--->strength
      1a. weighted strict pull ups (heaviest possible, rest 60sec)
          --use weight that allows for at least 3-4 unbroken
          --3x8: 10#, 20#, 30#
      1b. shoulder press (heaviest possible, rest 60sec)
          --3x8: 135#, 155#, 170#
--->conditioning
      --Run 20 minutes
          --hard effort, record distance
          --4425m


Sunday, August 26th:

---------REST DAY----------


Saturday, August 25th:

--->Sioux Falls Partner (1 guy, 1 girl) Throwdown
      event #1: 1RM "bear complex" (T1st)
          --245#, 275#, 290#, 305# (c&j PR), 315# (missed jerk x 2)
      event #2: front squat-t2b ladder (2nd)
          --15-12-9-6-3-3-6-9-12-15
          --front squat weights: 95#, 115#, 155#, 185#, 205#
          --10min amrap
          --partner hit 1 t2b on 2nd round of 9
      event #3: row, double unders, hspu  (2nd)
          --10min amrap: 1500m row, 150 double unders, 30 hspu
          --my total work: 1548m row, 113 double unders, 24 hspu
          --548m row on 2nd round
      event #4: runs, sled pull
          --200-400-800 (alternate partners at each distance)
          --125m sled pull (as a team) to finish (~225#)
          --winner take all (3rd)
         

Friday, August 24th:

--->strength:
      1. RDL (replacement for banded deadlifts)
          --7x3, rest 60sec
          --225, 255, 275 x 5
      2. bench press (7x3), rest 60sec
          --70% of 1RM (220#)
--->conditioning:
      7 rounds, for working time (rest 1:1)
          1. 100m shuttle run (10m sections)
          2. 20 hand release push ups
          3. 10 hang squat clean to thrusters (115#)
          --1:55, 1:55, 2:06, 2:10, 2:06, 2:19, 1:50
--->midline (skipped due to leaving for Sioux Falls)
      1a. weighted strict gh raise (3x10)
      1b. ME l-sit hold (x3 sets)