AM:
VOLUME |
REPS |
SETS |
BEST EFF |
BEST INT |
2328 |
24 |
4 |
130 |
130 |
1
~108.85
|
BW
x
6 x
4
|
|
EFF
84%
INT 75% |
VOLUME |
REPS |
SETS |
BEST EFF |
BEST INT |
2328 |
24 |
4 |
116.85 |
97.2 |
2+
~108.85
|
BW
x
6 x
4
|
|
EFF
93%
INT 100% |
.
PM:
1. Power Clean and Jerk
On the Minute x 12
Rounds 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk
Rounds 6-12: 1 Power Clean and Jerk
Repeat from last week. Build to heavy single, not max, for the day.
VOLUME |
REPS |
SETS |
BEST EFF |
BEST INT |
1233 |
12 |
12 |
125 |
125 |
0.2
|
90
x
1 x
5
|
|
EFF
72%
INT 72% |
0.1
|
100
x
1 x
1
|
|
EFF
80%
INT 80% |
0.1
|
105
x
1 x
1
|
|
EFF
84%
INT 84% |
0.1
|
110
x
1 x
1
|
|
EFF
88%
INT 88% |
0.1
|
110
x
1 x
1
|
|
EFF
88%
INT 88% |
0.1
|
115
x
1 x
1
|
|
EFF
92%
INT 92% |
0.3
|
120
x
1 x
1
|
|
EFF
96%
INT 96% |
0.5
|
123
x
1 x
1
|
|
EFF
98%
INT 98% |
VOLUME |
REPS |
SETS |
BEST EFF |
BEST INT |
1233 |
12 |
12 |
130 |
130 |
0.2
|
90
x
1 x
5
|
|
EFF
69%
INT 69% |
|
100
x
1 x
1
|
|
EFF
77%
INT 77% |
0.1
|
105
x
1 x
1
|
|
EFF
81%
INT 81% |
0.1
|
110
x
1 x
1
|
|
EFF
85%
INT 85% |
0.1
|
110
x
1 x
1
|
|
EFF
85%
INT 85% |
0.1
|
115
x
1 x
1
|
|
EFF
88%
INT 88% |
0.1
|
120
x
1 x
1
|
|
EFF
92%
INT 92% |
0.2
|
123
x
1 x
1
|
|
EFF
95%
INT 95% |
.
2. Back Squat
10 Reps @ 70%
8 Reps @ 75%
6 Reps @ 79%
4 Reps @ 83%
2 Reps @ 88%
Rest 2 minutes between
VOLUME |
REPS |
SETS |
BEST EFF |
BEST INT |
3650 |
30 |
5 |
177.75 |
170 |
0.3
~139.25
|
112
x
10 x
1
|
|
EFF
78%
INT 66% |
0.3
~141.55
|
120
x
8 x
1
|
|
EFF
80%
INT 71% |
0.2
~141.35
|
126
x
6 x
1
|
|
EFF
80%
INT 74% |
0.2
~142.3
|
133
x
4 x
1
|
|
EFF
80%
INT 78% |
0.1
~144.15
|
141
x
2 x
1
|
|
EFF
81%
INT 83% |
.
3. Conditioning
For Time:
10-8-6-4-2
Deadlift (275/185)
Bench Press (185/115)
Squat Clean (135/95)
VOLUME |
REPS |
SETS |
BEST EFF |
BEST INT |
3750 |
30 |
5 |
212 |
212 |
0.2
~155.4
|
PR
125
x
10 x
1
|
|
EFF
73%
INT 59% |
0.2
~147.45
|
125
x
8 x
1
|
|
EFF
70%
INT 59% |
0.1
~140.25
|
125
x
6 x
1
|
|
EFF
66%
INT 59% |
0.1
~133.7
|
125
x
4 x
1
|
|
EFF
63%
INT 59% |
~127.8
|
125
x
2 x
1
|
|
EFF
60%
INT 59% |
VOLUME |
REPS |
SETS |
BEST EFF |
BEST INT |
2520 |
30 |
5 |
130 |
130 |
0.3
~104.45
|
PR
84
x
10 x
1
|
|
EFF
80%
INT 65% |
0.2
~99.1
|
84
x
8 x
1
|
|
EFF
76%
INT 65% |
0.2
~94.25
|
84
x
6 x
1
|
|
EFF
72%
INT 65% |
0.1
~89.85
|
84
x
4 x
1
|
|
EFF
69%
INT 65% |
0.1
~85.85
|
84
x
2 x
1
|
|
EFF
66%
INT 65% |
VOLUME |
REPS |
SETS |
BEST EFF |
BEST INT |
2220 |
30 |
5 |
144 |
144 |
0.2
~92
|
PR
74
x
10 x
1
|
|
EFF
64%
INT 51% |
0.2
~87.3
|
74
x
8 x
1
|
|
EFF
61%
INT 51% |
0.1
~83
|
74
x
6 x
1
|
|
EFF
58%
INT 51% |
0.1
~79.15
|
74
x
4 x
1
|
|
EFF
55%
INT 51% |
~75.65
|
74
x
2 x
1
|
|
EFF
53%
INT 51% |
Gymnastik
W:R 15/15
15 s Hollow Hold
15 s Sideplanke
15 s Arch Hold
15 s Sideplanke
x4 runder