5/24/12

Friday - Snatch intense + Jerk intense + Back Squat with Chains + Throwing/GH Raises

A. Split Jerk, 1 rep @ 95% 2RM from last week x 7 sets, 2 min

B. Power Snatch @ 90% 1RM, 1 rep x 5 sets, 1:30 min

C. Squat Snatch @ 85% RM, 1 rep x 5 sets, 1:30 min

D. Back Squat with Chains @ 20X1, 3-5 reps x 5 sets, 4-5 min

E1. Lateral Med Ball Toss, 3 max effort reps per side x 5 sets, 1 min (alternate sides each rep, use 20lb ball, twist and chuck it)

E2. GH Raises @ 30X0, 6-8 reps x 5 sets, 2 min - hands on head, add DB if possible

Had to get it in today b/c I'm going out of town tom.

A. @ 245 felt really good

B. @ 185 felt strong but was catching it fairly low, just above parallel

C. @ 190 felt solid

- no fails on B or C so I was pleased with that.

D. 275, 285, 295, 305 (3), 310 (3).  Felt pretty strong here

E1/2. Med ball toss a bit awkward but fun. GH Raises ugh... 8 reps on all sets, first 2 sets held 10# DB, unweighted after that.  Still very painful.  As much as I hate these I like staying consistent with them being in the program.  Obviously it's a weakness.

I really enjoy this training day.