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Mon 11/4
BW 175.0
Press 142x5x3 s/s 157x1x2 (rpe 9.0's)
Front Sq 240x2x5 @90 sec
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Tues 11/5
V. Dead 305x5x2
adjusting dead programming and resetting weight to try to shake some fatigue
385x3 felt nothing, 390x3 hit by ton of bricks
Sq Snatch +OHS to 1+1 @x 175-185-190
Metcon with 15 Bar Muscle ups, bike, and light OHS
Last edited by JamesW; 11-09-2019 at 03:11 PM.
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Thurs 11/7
Bench 245x3 (rpe 9.75), 235x3, 225x5, 220x5, s/s 260x1x1
maybe one more triple at 247 with single at 262, then will shift to 265x1x4, 230x5x2, then +2.5 that setup a few sessions
Pwr Jerk to 1x235-235-240-240-240
Wtd Pullup +70x3x3
Last edited by JamesW; 11-09-2019 at 03:26 PM.
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Sat 11/9
BW 175.5
Press 145x5x3 s/s 160x1x2 (rpe 9.5's)
maybe one more at x5x3, then probably straight to triples across
Sq Clean + F. Sq 1+1 to 205-225-235-240-240-240-240-240 @90 sec starts
Last edited by JamesW; 11-09-2019 at 03:28 PM.
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Mon 11/11
B. Sq 265x2x5
Pwr Jerk to 225x2x2
Metcon with medium push presses, box jumps, and kb swings
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Tues 11/12
Bench 247x2f, 262x1, 235x3, 225x5, 215x5
sore from metcon, next time 265x1x4, 227x5x2
Dead 345x5
Pull up +72x3-3-2f; btrfly c2b x12x1
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Wed 11/13
BW 175.5
B. Sq to 235x2 with 3 sec pause
Metcon with bike, box step up, medium sq cleans
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Thurs 11/14
Press 147x5x3 s/s 162x1x2 (rpe 9.5's)
happy with this, trying not to overthink the BW press goal coming up.
Snatch singles 145-155-165-175-185-190-195-195
felt off through 175 but started grooving at 185
Video YouTube
shown are 2nd set at 147 (with a nice quad cramp), 1st single at 162, and SN singles at 185 (happy with this one), 195 (a little too tight in the pull under)
Last edited by JamesW; 11-14-2019 at 12:53 PM.
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Fri 11/15
BW 174.5
Pwr Jerk to 1 x 235-240-245-245-245 (Pendlay NB bar)
LP'ing the bar whip on these. Standard bar at the Crossfit gym is the Rogue Bar 2.0 -solid bar but not much whip. Also have one Pendlay NB (Needle Bearing) bar, which is more whippy, and probably my favorite bar to snatch with because its spinny but not excessively so like the Russian. Finally, have one Rogue Russian, which is crazy whippy and spinny-$781 on the Rogue website today. Moved up from the 2.0 to the NB today. Will move up to the Russian when necessary. The Russian easily adds 10lb if you catch the bounce just right.
Pwr Clean complex of high hang+ low hang + full to 215
Metcon 14 min AMRAP with 27 strict pullup, 24 strict HSPU, and bunch of deads and pwr cleans at 135
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Mon 11/18
BW 176.0
Bench 1x245-255-262-262-262-255, 227x5, 217x5
Dead 355x5
Wtd pullup +75x3, 55x5; bc2b x13
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