Somewhat of a conjugate log

[ROcknrollracing]

DE upper
195x3x10 sets

press 156x5,5,7

explosive rows 205x7,6, 8, 6

circuit of mini band upright rows, tricep press downs and curls

few squatted plyos and a javorek complex

 

[ROcknrollracing]

DE lower wk 183

p snatch 150x3x5

Squat 255+mini bands 4x5

deadlift 325 plus mini band 2x5

little bit of stretching and a javorek complex

 

[ROcknrollracing]

ME upper wk 184

bench up to 275
235x3x3

incline bench
180x5x3 80%

chins
28x13, bw x 14

superset of banded upright rows, tricep press downs and overhead squat holdsx20secondxamrap

 

[ROcknrollracing]

ME lower wk 184

power cleans 200x2x5

2 second pin squat up to 385 easy single
90%345x5

snatch grip deadlift 70% 325x5x3

sled drags

 

[ROcknrollracing]

DE lower wk 184

p snatch 151x3x5

squat 75% 275 +mini bands 3x4, 1x4

deadlift 75% 355 + miniband 2x4

sled drags w/ 105 added 10 trips 20 yards in 7:30

 

[ROcknrollracing]

ME upper wk 185

press up to 195
back offs 165x3x3

close grip bench 185x5x3

chins 29x13, 11

burpees 3x sets of 5

banded face pulls, Tricep Extensions 3x a bunch

stretching

 

[ROcknrollracing]

ME lower wk 185
p clean 201x2x5

semi sumo up to 515
bak off 90% 2x2

2 second pause pin squats 275x5x3

will do some sprints later