A. Back Squat Cluster - 5 x 1.1.1 (rest 10 seconds between clusters) @ 70-75% rest 2 minutes
B. Every 90 seconds x 7 sets - 1 snatch pull, 1 power snatch, 1 full snatch *building*
C. Every 90 seconds x 7 sets - 1 clean pull, 1 power clean, 1 full clean *building*
*optional 15-20 minutes of skill work if needed*
Mobility
ReplyDeleteBack Squat
5 x 1.1.1 @ 70-75% of 1RM (249-261 lbs)
–>rest 10 seconds between reps, 2 min between sets
Result: 2 @ 255 lbs, 3 @ 265 lbs
*did well–got good and low*
Snatch – every 90 sec x 7 rounds:
1 snatch pull
1 power snatch
1 full snatch
Result: 95 lbs, 105 lbs, 115 lbs, 125 lbs x 2, 135 lbs x 2
*this got heavy fast; no depth on the full snatch, as per usual*
Clean – every 90 sec x 7 rounds:
1 clean pull
1 power clean
1 full clean
Result: 155 lbs x 3, 165 lbs x 3, 175 lbs, 185 lbs
*challenging, but manageable until 185 lbs when it got very tough*
Skill Work
25 muscle up 1st pulls with feet on a box
10 muscle ups with toes on the floor
A. Back Squat: 170, 175, 180, 185, 185 *these felt fine. Nice to not be doing tempo
ReplyDeleteB. Snatch: 65, 65, 65, 70, 75, 75 * I don't know. Some days these feel fine and others I just can't get with it. I need to do the bar drills during skill work time. Definitely wasn't dropping under fast enough.
C. Cleans: 95, 95, 105, 105, 115, 120, 125 *first time cleaning that heavy since I hurt my wrist, it felt decent. The thrusters yesterday were really painful actually. But the cleans felt pretty heavy today. I think yesterday's effects are still here. However, I was still happy I was able to clean it.
A. Back Squat: 135,140,145,150,155
ReplyDeleteB. Snatch : 55,55,55,55, 85,85,85
C. Cleans: 85,85, 85, 85, 105, 105, 105
Back Squat - 160
ReplyDeleteSnatches - 85, 95,95, 95, 100, 100, 105
Cleans - 125, 135, 145, 155, 155, 160, 160 (went below parallel on first 160 power
clean and was super close to it on second)
muscle up work
A) back squat: 145-155-160-165-170
ReplyDeleteFelt good!
B)snatch
Today I just didn't have it and for the snatch and the cleans felt fatigued and my mental neg talk to myself brought this whole part down for me :(
55-55-60-60-60-65-65
Cleans:
90-95-95-105-110 ( god awful) 100-100
Had to drop weight... Ugh
Skill work:
Doubles
Ring dips
TTB
Finally got these fully strung 8-10
Thanks you Melissa, the tip clicked totally!!!
Back Squat Cluster:
ReplyDelete185, 189, 194, 204x2
Snatch Complex
95x2, 100, 105, 110, 115, 120
Clean Complex
155x2, 165, 175, 180, 182, 185
Feels good to be back in the game. Sore and tired, but good!
A) 325
ReplyDeleteB) 135,145,155,165,175,185,195 (most I've ever power snatched)
C) 205, 225, 235 (took to long leading up to this and was completely zapped of energy)
A: 225
ReplyDeleteB: 89-109--109-119-119-129-129
C: 155-155-165-165-174-179-179
D MU workish
A. Back Squat Clusters: all at 180….felt good
ReplyDeleteB. Snatch Complex: 70-70-75-75-75-80-80
C. Clean Complex: 120-120-120-125-125-125-130
*on the power cleans, my feet are going too wide
D. Muscle up work, butterflies, HSW
A: 135, 140, 145, 145, 140
ReplyDeleteB: 70, 70, 75, 75, 80, 85, 90
C: 90, 100, 110, 115, 120, 125, 135 (failed squat clean of course)
D: didn't have much time so worked on pistols and air squat holds against wall
A) 175, 180, 180, 185, 190
ReplyDeleteB) 85, 85, 85, 90, 95, 95, 100
C) 125, 125, 130, 130, 135, 135, 140
D) MU Progression work, a little HSW work
A: All @ 265
ReplyDeleteB: 95, 115, 125, 135, 145×2, 155...my snatch PR before we started comp is 165. I think I might crush this during retest week.
C: 185×2, 195×2, 205×2, 215
D: Did some barbell work for snatch and OHS
A. 225, 225, 245, 245, 245
ReplyDeleteB. 115, 95, 95, 95, 95, 95, 95
C. 165, 165, 165, 165, 165,
Don't know what happened to me today
ReplyDeleteA. 225, 225, 230, 230, 230
B. 95-100-105-110-115-120x-120x
-failed the power snatch on the 6th set, and failed p. and squat snatch on last
C. Every 90s x 7 sets
1 cln pull, 1 p. cln, 1 f.cln
=155-155-165-175-180x-180x-175x
-couldn't power clean it anymore, all energy gone
quads were sore all day so instead of skill work I stretched and rolled out for 30-40m