bench

130710

EMOM for 10 min squat snatch x 1 rep @ 75% of 1RM (150)

DE DB bench press 2×15 reps @ 30% + band (40#dbs, blue monster minnie)

C2B pull up w/ 1 sec pause at top, 5×5 reps on the 1 min

100 bandie press downs
100 bandie rows
100 V-ups

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130713
Snatch heavy single 175
Split jerk from behind neck 3″rm” 220(from blocks)
80% by max reps:12

Pull a sled 500′ hand over hand (rope) 190#

10 min amrap: Row 2k, double unders.
7:33.3, 135

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130611

Future Bench 6×3 reps with green (rage bands… 75# at top, 115# at bottom) 

275, 295, 305, 315, 335, 345

75 kickbacks with red band (each arm.)

 

Short time in the gym today, i missed max reps at 80%.  tomorrow at lunch i will plan on on some repetition method work and more accessory work.