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Wednesday 171101- Bench press

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Strength:

Bench press, 5 rep 3 sec pause

Back off sets:

80%x5x3 no pause

Conditioning:

10-9-8-7-6-5-4-3-2-1.

Hspu.

Pendlay row

Barbell club

1)”segmented snatch pull + snatch (pause 2″ off floor) – 80% x 1+1 x 2, 85% x 1+1 x 2

2)”Segmented clean pull + clean (pause 2″  off floor) – 80% x 1+1 x 2, 85% x 1+1 x 2

3)Snatch pull – 90% x 3 x 4

Monday 171030- Deadlift

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Strength:

3 stop Deadlift, 3 reps. 2” off floor/at knee/mid-thigh

Back off sets:

65%x10x3

Conditioning:

4 rounds.

250m row.

20 kbs.

10 Toes to bar.

90 secs rest

Barbell club

1)Segmented Snatch pull+hang Snatch – 75% x 1+1 x 2, 80% x 1+1 x 2

2)Segmented clean pull+hang clean- 75% x 1+1 x 2, 80% x 1+1 x 2

3)Clean pull – 90% x 3 x 4