Big Backs & Strong Pulls 2018, Block & Pull Cycle 2018, Training

Big Backs & Strong Pulls 2018: Week 5

September 24, 2018

BBSP18.W5.D1.0918

  • Sn pull + sn (blocks): 2@50, 2@60, 2@70, 2@75, 1@80, 2×1@85
  • Sn pull from deficit (Eccentric): 1×3@95, 1×3@100, 1×3@105
  • FS: 2×2@70% / 140, 2@75% / 150, 2@80% / 160, 2×2@85% / 170

BBSP18.W5.D2.0919

  • Jerk
    • 2@50% / 75
    • 2@60% / 90
    • 2@70% / 105
    • 2@75% / 115
    • 1@80% / 120
    • 1@85% / 130
    • To HS: 135, 140, 145x, 145x
  • Hang power clean: 1×3@70% / 95, 1×3@75% / 100, 1×3@78% / 105
  • SnPP: 5×3, increasing: 75, 90, 100, 115 (Only 2 reps here)
  • GHD: 4×15

BBSP18.W5.D3.0921

  • Cl pull + Clean (Blocks): 2@50% / 75, 2@60% / 89, 2@70% / 105, 2@75% / 112, 1@80% / 120, 2×1@85% / 127
  • Cl pull deficit (Eccentric): 1×3@95% / 142, 1×3@100% / 149, 1×3@105% / 156
  • BS: 2×2@70% / 161, 2@75% / 172, 2@80% / 184, 2@85% /196

BBSP18.W5.D4.0922

  • Superset
    • 5×5 incline bench @ 195
    • 5×20 green band lat pull-downs
  • 2x:
    • 40 cal AB
    • 30 GHDs
    • 20 air squats
    • 10 HR push-ups
    • 1:00 rest (Total time 12:40
  • 7-way hips
  • 4×12 banded GMs (black band)

BBSP18.W5.D5.0923

  • Snatch + OH to HS: 105#, 140#, 160#, 170#, 180#, 195#
  • Clean + 2 Jerks to HS: 155#, 185#, 230#, 260#, 275#, 290#, 300# (Failed second jerk)
  • Pause BS: 3×3@75% / 380#
  • DB curls: 4×20 / 35#

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