Results Day 1-3

A. Segmented Clean DL; 3,3,3,3; Rest 2-3 minutes

215/235/265/285

B. HSC + FS; 1.5 x5; Rest 2-3 minutes

185/205/215/225/235

C. DB RFESS @30×1; 6-8/leg x4; Rest 90 seconds between legs

8@55lbs x 4

D. WCU; 2-3×5; Rest 90 seconds

30/35/40/45/50

+

30 burpee muscle ups for time

17:30. Had to stop and stretch the biceps a few times. Very tight.

Day 2

A. Segmented Snatch DL; 3,3,3,3; Rest 2-3 minutes

135/155/175/175

B. Snatch Grip RDL @32×1 + HPS; 5.1 x4; Rest 2 minutes

135/135/135/135

C1. CGBP @32×1; 3-5×4; Rest 90 seconds

5@ 165/185/195/205

C2. Pendlay row; 6-8×4; Rest 90 seconds

8@135 x 4

+
4 sets
15 PS 85#
7 burpee box jumps 24″
300 meter row
Rest 4:00

– all sets tough effort, record time per set

2:26 / 2:24 / 2:26 / 2:20

Day 3
10 minutes 80%
200 meter row
5 wall walks

7 wallballs 20# 10′

4+200m


Rest 4:00

10 minutes 80%
7 push press 135#

10 pull ups

7+ 1 pull up


Rest 4:00

10 minutes 80%
75 DU
12 ring dips

6 PC 155#

3+25 double unders


Rest 4:00

10 minutes 80%
200 meter row

12 burpee over rower

5+3 burpees

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3 thoughts on “Results Day 1-3

  1. mcbann

    thx for this! really appreciate the updates 🙂 helps me out

    biceps get tight from injury or just the pump from so much pulling?

    Michael Bann Strength and Conditioning Coach OPEX (formerly OPT) 16573 N 92 St #135, Scottsdale, AZ 85260 Office: *480-699-3045*

    On Sat, Mar 21, 2015 at 10:14 PM, btittle3 wrote:

    > seagle15 posted: “A. Segmented Clean DL; 3,3,3,3; Rest 2-3 > minutes215/235/265/285B. HSC + FS; 1.5 x5; Rest 2-3 > minutes185/205/215/225/235C. DB RFESS @30×1; 6-8/leg x4; Rest 90 seconds > between legs8@55lbs x 4D. WCU; 2-3×5; Rest 90 seconds30/35/40/45/50+30 > burpee muscle ups “

    Reply
    1. seagle15 Post author

      Still tight from injury man. May go back to surgeon to make sure all is good. As a reminder, I don’t need any workouts this week. Hope the weekend is good buddy.

      Reply
      1. mcbann

        Keep me posted on surgeon…workouts were on autosend, I have your programmed all mapped out, it sends one week at a time so I can adjust when necessary

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