Nov. 19th

Phase 1 / Cycle 3 / Day 3

A. Back Squat @40x1, 5 reps @75% RM (345) x 6 sets, rest 3mins
@259#'s Completed
B. Squat Clean Cluster, 1.1- work to a challenging set
Got up to 255#'s
C. Strict HSPU to Deficit, 1 tough rep every 20sec for 20mins- goal is to get to deficit
*Completed all 60 rep- 16 reps @1", 9 reps @3/8", the rest to the floor
**took me an extra 14mins of rest time
D. GH Raises w/ Light Bands @20x0, 6-8 reps x 4 sets, rest 2mins- make them all tough
Lil Purple Band- 8 reps x 4 sets

Notes:

- The BS was tough
- SC, the 2nd rep on the SC was a struggle
- HSPU, incorrect progression for this. This was way TOO HARD, Failed epically.
- GHR, these were good

AM

A. Press @ 11X1, 3-3-2-2-1-1, 4 min

135, 145, 155, 165, 175, 170

B1. Barbell Jump Squats @ 10X0, 5 reps @ 25% Back Squat RM x 5 sets, 1:30 min - jump as high as possible, full squat, keep torso tall

@81#'s Completed

B2. Wtd Supinated Chin-up Cluster @ 20X0, 1.1.1.1.1 x 5 sets, 1:30 min

55, 65, 75, 85, 90

C1. GH Raises with Bands @ 20X0, 8-10 reps x 4 sets, 1:30 min

Purple(10), 3 x Purple(9)

C2. Wtd Ring Dips @ 20X0, 4-6 reps x 4 sets, 1:30 min

65(6), 70(6), 75(5), 80(5)

rest 3hrs+


PM

3 touch n go Squat Snatch per minute for 10 minutes @ 155lb

Completed

+

10 min rest

+

3 touch n go Clean and Jerk per minute for 10 minutes @ 175lb

Completed