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Davlantis 11-18-19

Week 5 day 1

Another week of heavy singles and drop sets coming up.

A few heavy single snatches today at 94% (145lb)

Some cleans to 80% (195lb) and two lighter doubles

Ended with split jerk, back squat, and supersets of back ext. with db RFESS

Don’t have a competition or anything to go to but there’s gonna be a killer max out Friday at the end of this week or next, I think.

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Bishop 11-18-19

Dynamic W/u

Then:

Some KB play

Then:

Hang Clean to front squat

1×5 @ 135, 3×2 @ 185, 205, 225

Then:

Front Squat 5×2 @ 190#

Then:

Back squat 8x (20sec on/10sec off) @ 135#

Then:

Press 8x (20sec on/10sec off) @ 95#

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Bishop 11-16-19

Dynamic W/u

Then:

Bench press – 1×5 165, 1×5 185, 1×5 205, 1×5 215, 1×5 225

Bat wings – 2×5 10sec hold @ 60#

KB One arm press – 2×2-3-5 53#

Barbell Complex – 3×3 reps of each: row, clean, front squat, press, back squat, good morning

1×30 back squat @ 135#

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LaBrake 11.16.2019

Operator Day 5: endurance <90 (breathing ladders)

Squat play warm up + rever Hypers

3 ez breath ladders 1-10 DB curls, oh press, row @ 10lbs

1-20 breath ladder KB swings @ 32kg

1-10 breath ladder renegade rows @ 25s

3x (10 ball slams@40,10 pikes)