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/ 6@125/ 7@ 145
Deadlift 235×5 (Deadlift kind of won today)
“Brokedown Palace III” 5 @ 105/ 6@125/ 7@ 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