(PICK THE OLY LIFT YOU DID not PICK ON WED!)
- Snatch from Blocks @ Bottom of knee: Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets – rest as needed.
- Clean & Jerk from Blocks @ Bottom of knee: Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets – rest as needed.
1) HBBS: 1X4@70%, 1X4@75%, 1X4@80%, 1X4@85% – rest 2:00
2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.
2b) 4X3 Close Grip Bench Press (hands 12″ apart) – heaviest possible, rest 60 sec.
Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).3a) 3X8 Strict Weighted Pullups – heaviest possible, rest 60 sec
3c) 3X8 Tempo GH Raise – fast on the way up then 5 sec. count back down, heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
got to gym feeling good. Warming up my hips were tight and sore.
ReplyDeleteSnatch's: Worked up to 135 x3 off the blocks. Did this a couple times.
Back Squats- Nailed them all. felt good.
Frt squats- Same
Bench- 195,205, 205, 215. Need a bit of help on last rep @215.
Felt great doing snatch, squats, and bench. Hammering through the sets w/ little rest. Hard to explain. Liked it though
Weighted pull ups, GHDs, GH Raise- wore me out.
35# on weighted pull ups. got 7 each time.
broke last set of ghds into 2x15.