10/14/2019

Sessions @ 5.15,6.15,8.15,11.30,4.30,5.30,6.30

5rds
10 Deads 225/155
10 HSPU/ Dual DB Jerks
then,
Row 1000
then
5rds
5 Deads 275/185 RX+ 315/205
5 Strict HSPU /Dual DB Jerks 70/50
then
Bike 70/49 cals

Extra:
3 miles of Row/Run/2x Bike

Trevor Belline
10/13/2019

Sessions @ 8,12.30

Jerk
Aggressive
3-3-3-3-3-3@60,70,80,80,85,85
Metabolic
Freezing/Regular 2-2-2-2/3-3-3-3@60-70/65+

Front Squat
Aggressive
4-4-4-4-4-4@60,70,80,80,80,80
Metabolic
5-5-5-5-5-5@50-60 2111*no bounce

Row 500
20 DB thrusters 35/20
15 DB Hanging to OH
10 Devil Press

Oly Option - after Jerks and Squats and retcon
Snatch Ext + Snatch 3+1,3+1,3+1,3+1,3+1@60,70,80,80,80 Clean Ext + Clean @ same

Trevor Belline
10/12/2019

Sessions @ 7,8,9,10

P Clean Max

or
Bench
Aggressive
4-4-4-4-4-4@60,70,80,80,80,80
Metabolic
DB Plank Bench 12-12-12-12

Option Alt practice HS / Walk

Team
200 DU
100 WB
80 Pullups /C2B
60/52/45 Cals on bike
40 P Cleans A)155/105, b)135/85, c)95/55
20 Sq Cleans
10 DB Snatch A)70/50, B)50/35, c)35/20 RX+ 100/70
*last done on 10/20/18

Trevor Belline