Friday - Snatch intense + Power Clean moderate + Front Squat with Chains + GH Raise (intensity)
A. Snatch, 1 rep x 12 sets, 2:30 min - 4 sets @ 80%RM, 4 sets @ 85%RM, 4 sets @ 90%RM
B. Below Knee Hang Power Clean from blocks Cluster, 1.1.1.1.1 x 3 sets, 4 min - all sets @ 80% RM, focus on speed under bar into receiving
C. Front Squat with Chains @ 20X1, 3-5 reps x 4 sets, 5 min
D. GH Raise @ 50X0, 4-6 reps x 4 sets, 3 min
A. Complete @ 175, 190, 200. Felt good, not as perfect as last week but still good. No misses
B. 230 for all. Felt good, definitely dropping under it better. Performed just below knee cap
C. 245 (5), 255 (5), 265 (3), 275 (3). First 2 sets felt great, last 2 felt heavy. No belt and stayed more upright till last rep.
D. Felt good and easy
Will have to do saturday's on sunday. My grandfather passed away tuesday so the funeral is tomorrow and will spend the day with the family.
Saturday - AM - Flow + Oly Skills, PM - MAP Multi (low % - 10/10)
AM
12 min Row @ 2:05/500m
+
High Hang from blocks Squat Snatch, 2 reps @ 60% RM x 5 sets, 1:30 min
+
Split Jerk @ 50% RM, 3 perfect reps x 5 sets, 2-3 min - focus on getting under bar with elbows locked, and lower the back knee closer to the floor (i.e. more bend in rear knee)
+
Free handstand holds - practice holding for a few seconds here x 10 attempts, rest as needed
+
12 min Row @ 2:05/500m
1st row felt good
HHSqSn @ 135- solid. I like this lift and feel like it really helps a lot. I'm able to focus on foot position and speed under the bar
Split Jerk- felt good. Really focused on rear knee bend, unstable at first but go more and more comfortable. LIked using the really light weight to focus on technique
HS Holds- not great. 5-8 seconds per hold. Out of practice on these, won't take long to get it back
2nd row felt ok just extremely sweaty. Got to love MS heat and humidity.
1st row felt good
HHSqSn @ 135- solid. I like this lift and feel like it really helps a lot. I'm able to focus on foot position and speed under the bar
Split Jerk- felt good. Really focused on rear knee bend, unstable at first but go more and more comfortable. LIked using the really light weight to focus on technique
HS Holds- not great. 5-8 seconds per hold. Out of practice on these, won't take long to get it back
2nd row felt ok just extremely sweaty. Got to love MS heat and humidity.
PM
10 minutes of work @ 75% effort:
Run 200m
7 Chin-ups
7 Wall Balls - 20#
--5 minute recovery
10 minutes of work @ 75% effort:
Airdyne 15 cals
10 KBS @ 24kg
5 Burpees
--5 min recovery
10 minutes of work @ 75% effort:
Run 200m
7 Toes to Bar
7 Thrusters - 45lb
--5 min recovery
10 minutes of work @ 75% effort
10 cals AD
10 Box Jumps - 24" - step down
10 GH Sit-ups
Set 1- 6 rounds + the run. Stayed consistent the whole time. First round took 90 sec
Set 2- 5 rounds + 3 Cals. First round took 2 minutes. (so sped up just a bit)
Set 3- 6 rounds + 30 sec of run. This one was the toughest. I think I drank a little too much BCAA's/Carbs during break before this. Still felt good though.
Set 4- 5 rounds even. Good finish
VERY Hot today as usual this time of year in MS. Feeling much better w/ the aerobic stuff.
Set 1- 6 rounds + the run. Stayed consistent the whole time. First round took 90 sec
Set 2- 5 rounds + 3 Cals. First round took 2 minutes. (so sped up just a bit)
Set 3- 6 rounds + 30 sec of run. This one was the toughest. I think I drank a little too much BCAA's/Carbs during break before this. Still felt good though.
Set 4- 5 rounds even. Good finish
VERY Hot today as usual this time of year in MS. Feeling much better w/ the aerobic stuff.
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