A1. Push Press - 3, 3, 3, 3, 3 (heavier than week 3)
A2. Strict Weighted Pull-Ups 4 x 2-3 reps (heavier than last week) rest 2 minutes
B. Snatch Pull - 1, 1, 1, 1, 1, 1, 1 rest as needed *no pause at knee AHAP*
C. Hang Snatch - build to a tough (not max) single in 15 minutes *NO MORE THAN 7 ATTEMPTS*
D. Overhead Squat 3 x 3 reps @ 2511 rest 2 minutes *heavier than last week*
E. Accumulate 3 minutes in L-HOLD hanging from pull-up bar
*coaches notes*
DO NOT TAKE MORE THAN 7 TRIES ON HANG SNATCH REGARDLESS OF HOW GOOD YOU FEEL
If you don't have strict pull-ups obviously do not add weight
*no mobility, due to nonsensical family coordination issues*
ReplyDeleteA1. Push Press - 5 x 3 reps
A2. Weighted Strict Pullups - 5 x 2-3 reps
--> rest 2 min
Result:
165 lbs, 35 lbs - 3 reps
175 lbs, 35 lbs - 3 reps
185 lbs, 35 lbs - 3 reps
195 lbs, 35 lbs - 2.9 reps *couldn't quite get chin over on 3rd rep*
195 lbs, 35 lbs - ~2.8 reps
*drive off of the front rack not great on the presses, but still getting better; 35 lbs on the pullups used to be my P.R. (from last autumn), so that is big improvement*
Snatch pulls - 7 x 1
Result: 195 lbs *still feeling it in my back from Saturday's deadlift*
Hang Snatch - 7 x 1
Result: 115 lbs x 2, 125 lbs x 3, 135 lbs x 2
*135 lbs from the hang is good for me--able to get a decent squat on the second one--shoulder felt good and able to handle it*
Overhead Squat - 3 x 3 reps @ tempo 2511
Result: 115 lbs, 125 lbs, 135 lbs
*awesome! this felt great! 2 weeks ago, I really struggled with 95 lbs, last week struggled with 105 lbs; today felt really good--held it long on each rep*
L-sit hold from a bar - accumulate 3 min
Result: 2+ minutes--held 15 sets of 8-10 seconds *just couldn't hang from the bar for that long--shoulders would die*
A1. Push Press: 120-120-125-130 (2)
ReplyDeleteA2. Weighted Pull ups: all sets at 26 pounds in sets of 2
B. Snatch pull singles: 135-135-145-150-150-155-160
C. Hang Snatch 7 attempts: 80-85-85-90-95(fail)-95-100 (new PR!!)
*my previous hang snatch PR was 80 pounds, so I was pretty excited today. I felt fast under the bar.
D. OHS: 95-100-110
L-sit hold:
1:00, :25, :20, :20, :20, :20, :15
Nice work on the PR, Mel!!
DeleteThanks Meg :)
DeleteA1) 133, 135, 135, 135, 135
ReplyDeleteA2) 6, 5, 5, 4, 4 no added weight - just strict, no band
B) 160, 160, 160, 165, 165, 170, 175
C) 85, 90, 110 (fail), 110 (fail), 110, 115 (fail), 110 - landed it, fell to a knee, but was able to get up!
D) 110, 110, 115
E) :45, :30, :30, :20, :30, :25
A1: 195, 205, 215, 225x2, 215x1 (crazy weak push press)
ReplyDeleteA2: 70lbs x3
B: 225,235,245,255,265,275,275
C: 205
D: 165, 185 (shoulder starting bugging me so stopped there)
E: Completed
Today felt like an emotional roller coaster for me.... Push press felt so weak snatch blew for me but pull-ups and OHS felt great....
ReplyDeleteTomorrow is a new day!
A1) 105-115-115-120 (2)- 125 failed so I went back to 115 for 3
A2) pull ups: first 2 sets strict- last 3 sets with a 5lb chain did sets of 3
B) snatch pull: 135 x3 140 145 150x2
C) snatch: spent some time with bar then...
65-65-65-70-75-75-80 fail
And emotional breakdown ensued
D) OHS: 75-85-90
E) first two sets at 30seconds then chipped away with 15 seconds each time
A1. Push Press
ReplyDeleteA2. Strict Weighted Pull Up
185, 3 reps 20 Lbs
185, 3 reps 20 Lbs
185, 3 reps 20 Lbs
185, 3 reps 20 Lbs
190, 3 reps 20 Lbs
B. Snatch Pull
155 all Sets
C. Hang Snatch
95, 115, 125, 135 Failed - Fell forward, I think i can get this weight, just need to keep my head up and land better.
D. Overhead Squat
115, 115, 115
E.
20, 15, 10, 15
15, 15, 15, 15
15, 15, 15, 12/3
Push Press - 115, 120, 125, 135, 140
ReplyDeleteStrict Press - 26# 3, 2.5 - 18# 3, 3, 3
Snatch Pull - 185, 185, 195, 205
Hang Snatch - 100, 105, 110, 115 (three fails at 105)
OHS - 95, 100, 105 thanks to Vinny on this one! Wouldn't have gone this heavy and it felt good!
140 press was only 2 and did the L-hold in sets of about 20 sec
DeletePush press - 175, 185, 195 (failed 3rd), 185, 190
ReplyDeletePull ups - 3 reps each set with a 53lb Kettlebell
Snatch pull - 195, 225 x 6
Hang snatch - 135, 145, 155, 165 x 4 (I kept landing and then falling into my knees. It was the weirdest thing. I think my groin was giving out too much).
OHS - 125, 135, 145
L-sit - sets of 15 and 10s
A1. Push Press: 105, 115, 125, 125
ReplyDeleteA2. Strict Pullups: first three sets did 3 reps with 35 lb KB, last set did 2 with 35 lb KB
Snatch Pull: 3x3 all at 135
Hang Snatch - struggled catching low. made 85 lbs once failed on second attempt
OHS: 3x3 at 85, 90, 95 (used wraps, felt much better)
L-sit 20 sec intervals, except last, broke into 10-5-5
A1. 185, 185, 190, 195, 200
ReplyDeleteA2. 3 reps each with 53# kb
B. 205, 225×6
C. 95, 115, 125, 135, 140, 145, 150...150 is really good for me. ROAR.
D. 135×3
E. Completed in 8 sets
A1. 195,215,225,235,240(three attempts then locked out one, this is my jerk 1rm)
ReplyDeleteA2. 3 with 53 x5
B. 195,215,225x7
C. 105, 115x6. Shoulders felt horrible.
D. 135, 145x2
E. 40 sec, 30sec, 20, 30, 20x3
A1: 105, 115, 120, 125(1), 125
ReplyDeleteA2: 3, 3, 3, 3, 2 all @ I believe the 25lb chain?
B: 125, 125, 130, 135, 140, 145, 150
C: 75, 85, 90, 95, 100(f), 100, 105 (f)
D: 75, 85, 95
E: 1:00, :30, :20, :20, :20, :15, :15
-Hang Snatches: http://youtu.be/cmv72ldBnj4
-Went a bit too heavy on my OHS.. Elbow was bending a bit much but I wanted to push it since it was only 3 reps. Excited that we are doing OHS's in the program- felt like its been a while.
-Do most of ya'll use belts when doing these lifts? On the heavy push presses I can feel my back muscles slightly tweak telling me "bitch you ain't doing it right."
A1) 205, 205, 215, 215, 215
ReplyDeleteA2) 3, 3, 3, 3, 3 with 30# dumbbell
B) 215, 225, 235, 245, 245, 255, 255
C) 95, 115, 135, 155, 165, 175
D) 135, 155, 165
E) 40, 30, 40, 30, 20, 20 seconds
Kate -
ReplyDeleteFew things:
1 - film from complete profile next time
2 - speed is actually good just need to be a tad more patient and learn to brace core so you catch more upright 4th or 5th lift can't remember - was your best,
3 - intention is everything. When you lift from floor to hang everything should already be engaged and ready to go second bar leaves the floor
Thanks for the feedback!
DeleteA1) 155, 175, 195, 175* (Failed at 205 and dropped down to focus on technique)
ReplyDeleteA2) 2 reps all done with a 53# kb
B) 135, 135, 155, 155, 175, 195, 195
C) 95, 105, 135, 145, 155, 165, 170* (New snatch pr, should probably try to attempt a 1rm snatch from the floor soon)
D) 135, 155, 175* (failed on the way up for the last rep)
E) 30-30-20-20-20-20-20-20
A: 175/3(40) 175/3(40) 180/3(40) 180(2)/3(30) 180/3(30)
ReplyDeleteB: 215
C: 135-135-140-145-150-150-155
D:140-155-165
E slow ass
A1. Push Press 4×3
ReplyDeleteA2. Strict Weighted Pull ups 4×2-3
= 165/3 (40db), 165/3 (40db), 165/3 (50db), 165/3 (50db)
B. Snatch Pull
155, 165, 175, 185×4
C. Hang Snatch 15m to establish single
= 130 *pr*
D. OHS 3×3 @ 2511
= 115, 125, 135
E. 3m L sit hang hold
1st min was all over the place then the last 2 I broke in 15s interval