Day 3 – 1.10.18


A. 5 sets: HSPU 1 deficit+2 strict+4 kipping

B. 4 sets: B1. Hollow rock hold (:20) + :20 flutter kicks + :20 Hollow rock
B2. IYT x10 (2.5-5# plates)


C. 2 Power snatch OTM for 10 minutes. Start at 50% of your snatch

D. Back Squat
10 (50%)
8 (60%)
8 (65%)
6 (70%)


20 Box Jump Overs
20/12 Hand release Push Ups
For HR push ups – chest touches the floor and thighs stay off the floor. Do NOT let your feet off the ground (starts turning into a superman rock at that point)



  1. A) didn’t do. entire upper body is sore so I decided I could use the break

    B) did the midline part. didn’t do the IYTs

    C) 95/105/115/125/130/135/140/150/155/160

    These felt ok. John pointed out I wasn’t finishing my pull on a few reps. 160 was borderline squat

    D) went above %s here.

    200/215/230/260 (about 77%)

    E) 4+32

    like I mentioned in part A my shoulders and chest were feeling pretty beat up today and it showed on the push ups. Opened the first round with a set of 10 and then after that I couldn’t get more than 5 in a row the rest of the workout. Was down to 3s and 2s by the third round.

  2. A) 225-235-250-275
    No issues

    B) 5+30
    Box jump overs have come a long way with being able to keep moving and efficiency
    Push ups got tiring

    C) 95-105-115-125-135-145-155-155-165-175

    D) hspu
    Used 15# plate then 10s# so around 4 inched def.
    tried being straighter or closer to the wall today. Just messing with positioning

    E) hollows got rough.
    IYT did in warm up

  3. A) Done (blog wasn’t clear this was 1 five second descent, 2 strict, 4 kipping all even with floor)

    B1) Done. Had to break all sets except first one
    B2) Done

    C) 95, 105, 115, 125, 135, 145, 155, 160, 165, 170

    D) 165, 195, 215, 230

    E) 3+39. Was nervous with push ups so tried a slow box jump cadence (no rebounding). Lost a lot of time here because it didn’t save my push ups. Went UB in round 1 and then many breaks in 2, 3, and 4. Hindsight – rebound my box jumps and stick with small push up sets.


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