Somewhat of a conjugate log

[ROcknrollracing]

DE upper
195x3x10 sets

press 156x5,5,7

explosive rows 205x7,6, 8, 6

circuit of mini band upright rows, tricep press downs and curls

few squatted plyos and a javorek complex

 

[ROcknrollracing]

DE lower wk 183

p snatch 150x3x5

Squat 255+mini bands 4x5

deadlift 325 plus mini band 2x5

little bit of stretching and a javorek complex

 

[ROcknrollracing]

ME upper wk 184

bench up to 275
235x3x3

incline bench
180x5x3 80%

chins
28x13, bw x 14

superset of banded upright rows, tricep press downs and overhead squat holdsx20secondxamrap

 

[ROcknrollracing]

ME lower wk 184

power cleans 200x2x5

2 second pin squat up to 385 easy single
90%345x5

snatch grip deadlift 70% 325x5x3

sled drags

 

[ROcknrollracing]

DE lower wk 184

p snatch 151x3x5

squat 75% 275 +mini bands 3x4, 1x4

deadlift 75% 355 + miniband 2x4

sled drags w/ 105 added 10 trips 20 yards in 7:30

 

[ROcknrollracing]

ME upper wk 185

press up to 195
back offs 165x3x3

close grip bench 185x5x3

chins 29x13, 11

burpees 3x sets of 5

banded face pulls, Tricep Extensions 3x a bunch

stretching

 

[ROcknrollracing]

ME lower wk 185
p clean 201x2x5

semi sumo up to 515
bak off 90% 2x2

2 second pause pin squats 275x5x3

will do some sprints later

 

[ROcknrollracing]

DE upper wk 186

bench 80% 225x2x5, x 5

back supported seated press 115x13 @8, 135x7@10, 115x8

explosive rows 210x8, 7, 7, 6

curls 75x12, 65x8, 55x10

explosive med balls pushes

 

[ROcknrollracing]

squat 80% week
295 + miniband x2x6

p snatch 152x2x5

deadlift 375x2x3 80%+miniband

situps weighted 25ibsx8, 7, 6

 

[ROcknrollracing]

combined ME upper lower

close grip bench up to 265 RPE 9.5
back offs @ ~75% 205x5x5

squat up to 365x6

power clean 202x2x5 very easy

semi sumo deadlift 385x5x3 75%

chins 30 ILBsx10, BWx11

 

[ROcknrollracing]

New programming Changs for a bit to change it up…my goal was to get my squat back into spitting distance of 455 which I did going to add more explosive work

squatted plyos for 8 minutes

muscle snatch 3 position
65, 75, 85, 95

snatch 3 position 115, 135
(all RPE 8-9)

bench 12 minute density set
225x5, 225x3, 225x2, 225x1, 235x2, 255x2

pull-ups density set
10 ilbsx13, bw X, 10, 5, 5, 5

weighted sit ups RIR 2
20 pounds x 9, 10 pounds x 12

medic ball throws rotation 3x6

 

[ROcknrollracing]

day 2

clean and jerk 3 position 8-9 rep
95, 105, 135, 155, 165

squat 13 minute density set 345x3x3, 365x1, 365x1

SLDL 5x5 60 seconds rests

banded hip abduction, adduction

mobility routine