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

 

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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

 

[ROcknrollracing]

day 3 week 1

knee jump +jump 5 minutes

low hang pause snatch 65, 75, 95, 105, 115, 125 for doubles not quite hitting full depth on the heavier snatches because im so used to power snatching everything…good movement variability though

bench 75% 210x10x2

plys pullups 10 minutes
10,5,5,5

speed press squatted
20sx16, 30s x 12, 30sx12

side bends
70 ills x 20, 15

submaximal repeated sprints 20 yards x10

mobility routine