**Warm-up Drills**

I. Row 3:00

II. 2 Rounds

5 x Deadlift (45/30lbs)

5 x Hang Power Clean (45/30lbs)

5 x Front Squat (45/30lbs)

5 x Push Press (45/30lbs)

III. Mobility

**Impact/Focus: Deadlift 5-5-5+**

Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.

Percentages for sets and reps are derived from this number.

The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40%

5 x 50%

5 x 60%

5 x 65%

5 x 75%

5+ x 85%

Post sets/reps/loads to comments.

**“Brokedown Palace III”**

Complete as many rounds/reps as possible in 5:00 of

3 x Clean & Jerk (145/105lbs)

30 x Double-unders

Then… Complete as many rounds/reps as possible in 5:00 of

2 x Clean & Jerk (175/105lbs)

20 x Double-unders

Then… Complete as many rounds/reps as possible in 5:00 of

1 x Clean & Jerk (205/105lbs)

10 x Double-unders

Notes: There will be a :30 second rest interval between each AMRAP for athlete’s to jot down their scores and prepare for the next wave of viciousness.

Post scores to comments.

Deadlift – 5 @ 285#

Brokedown Palace III

2 @ 135, 3 @ 145, 4 @ 155

Deadlift – 5 @ 285#

Brokedown Palace III

2 @ 135, 3 @ 145, 4 @ 155

deadlift max 345… bitches

other thing with 115 2 rnds/3/5 rnds

deadlift max 345… bitches

other thing with 115 2 rnds/3/5 rnds

Deadlift 265×12

Brokedown Palace III

5 Rds +3 – 115#

5 Rds + 2 – 125#

10 Rds +1 – 135#

Deadlift 265×12

Brokedown Palace III

5 Rds +3 – 115#

5 Rds + 2 – 125#

10 Rds +1 – 135#

255 x5 1/ 1+2/3 @135lb

255 x5 1/ 1+2/3 @135lb

195 x 10

3/4+1/6+2 @ 95#

195 x 10

3/4+1/6+2 @ 95#

Deadlift 235×5 (Deadlift kind of won today)

“Brokedown Palace III” 5 @ 105/ [email protected]/ [email protected] 145

Deadlift 235×5 (Deadlift kind of won today)

“Brokedown Palace III” 5 @ 105/ [email protected]/ [email protected] 145

Olympic Lifting

1) EMOTM x 7

1 x Power Clean + 1 x Push Jerk + 1 x Hang Clean

205×7

Strength

1a) Snatch Pull – 235x5x3 – rest :45

1b) Pendlay Row – 185x5x3 – rest :45

1c) Split Press – 145x5x3 – rest :45

Conditioning

EMOTM x 10

150m Run

M/F/S

3/4/4

M/F/S

3/4/4

Olympic Lifting

1) EMOTM x 7

1 x Power Clean + 1 x Push Jerk + 1 x Hang Clean

205×7

Strength

1a) Snatch Pull – 235x5x3 – rest :45

1b) Pendlay Row – 185x5x3 – rest :45

1c) Split Press – 145x5x3 – rest :45

Conditioning

EMOTM x 10

150m Run

M/F/S

3/4/4

M/F/S

3/4/4

5 reps of 155 lbs sumo deadlift

“Brokedown Palace III”

1 1/2 – 3 – 6 rounds at 95 lb push press

5 reps of 155 lbs sumo deadlift

“Brokedown Palace III”

1 1/2 – 3 – 6 rounds at 95 lb push press

Lovely photo of a lovely lady!

Bench Press 5-5-5+ : 185-215-230 x 8

Brokedown Palace III :

2 Rnds @105 & 30 DU Attempts / 3 Rnds @115 & SU’s / 6 Rnds @115 & SU’s

One day I’ll figure out the timing for DU’s

Lovely photo of a lovely lady!

Bench Press 5-5-5+ : 185-215-230 x 8

Brokedown Palace III :

2 Rnds @105 & 30 DU Attempts / 3 Rnds @115 & SU’s / 6 Rnds @115 & SU’s

One day I’ll figure out the timing for DU’s