5/17/12

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

A. Squat Snatch Cluster, 3 x 3 sets, 3 min - 80% RM - 2-3 sec b/t reps

B. Squat Snatch, 1 rep per min for 10 mins - start @ 80% RM and end near 95% RM

C. Split Jerk, build to a 2 RM

D. Back Squat with Chains @ 20X1, 4-6 reps x 4 sets, 4-5 min

E1. Max Effort Overhead Toss with 12-20 lb object, 4 max effort tosses x 5 sets, 10 sec

E2. GH Raises @ 30X0, 8-10 reps x 5 sets, 2 min - hands on head, add DB if possible

A. @ 185.  Supposed to be 175 but didn't realize it till after my first set so I just left it.  Felt great!
B. 185 (3 reps), 195 (3 reps), 205 (got 3 reps but had 2 fails mixed in), 210 (1 rep)
felt strong, shoulders were just a little unstable.
C. worked up to 255.  245 felt great, 255 didn't feel good but I got it.
D. 265, 285, 295 (5), 305 (4) felt strong here.  Came up on my toes on first rep of last set but recovered and felt strong.  
E1/2. Complete- Added 10lbs DB to first set of GH raises for 10 reps.  No weight for the rest of the sets and got 8, 10, 9, 8 on last 4 sets.  These still hurt really bad!  


I really enjoy this day.  Feel like it's really getting my weakness of speed, CP Battery w/ snatch, Jumping/throwing, and hamstrings.