Philip V

2RM Back Squat

355 lbs - 180402

190220

Power Snatch + Hang Snatch - 115 lbs
Power Snatch + Hang Snatch Every 2:30 minutes for 5 rounds 1.1.1

Conditioning - 70 reps
6 Rounds With a 2 minute running clock 20/16 calorie row Max HSPU in remaining (odd rounds) Max bar MU in remaining (even rounds) Rest 2 minutes between rounds
20/20/18 HSPU 5/3/4 MU

Accessory - 160 reps
A) Banded Face Pulls 5x12 B) DB Hammer Curls 5x10 L/R
Black band and 30 lb DBs

190219

Deadlift - 275 lbs
Every :90 seconds for 8 rounds 1st: Deadlift 3.3.3 Use same weight as last week Rest :15 seconds between each 'cluster'

Strict Pull-ups + Kipping Pull-ups - 36 reps
2nd: Strict Pull-Ups + Kipping Pull-Ups X.2X Perform set of strict pull-ups to failure, drop from the bar and rest for :15 seconds and then complete twice that number of reps as kipping pull-ups
3/6

Conditioning - 21:31
30 double-unders 30 Russian KBS (53/35) + 30 double-unders 30 knees to elbow + 30 RKBS + 30 double-unders 30 hang power cleans (155/105) + 30 knees to elbow + 30 RKBS + 30 double-unders 30 knees to elbow + 30 RKBS + 30 double-unders 30 RKBS + 30 double-unders 30 double-unders
135 lbs

Accessory - 100 reps
Russian Twists + Leg Lateral Up-And-Overs 4x15+10 Use WB for twists, over + back is one rep. Lateral up and overs performed from seated supported position and consist of raising legs together up-and-over medball and tapping ground on either side.
Did with Carrie and Hoes

190218

Strength - 44 lbs
Every 4 minutes for 16 minutes :20 second double KB hold wall sit 8 L/R double KB front rack walking lunge 12 double KB front rack squats Goal is to complete entire complex of work without putting down KB

Accessory - 144 reps
A) Weighted Hollow Flutter Kicks 4x20 B) Single-Arm Upright Row 4x8 L/R

15/15 - 6:50
3 rounds 15 burpees 15 thrusters (75/55) Rest 2 minutes