Thursday, September 26, 2013
A. Bnk Snatch Grip Push Jerk - 4 x 3-4 @31x3; rest 90sec (build to moderate, looking for perfect shoulder & hip mechanics on this, each set move grip in toward jerk grip)
This felt good. I really like it, changing grip to narrower each time helped ease into jerk grip OHS position. I went narrower than jerk grip for last set and had 3 good reps out of 4.
B. Power Snatch x 1 + Hang Power Snatch x 2 + OHS x 3 - in 3 rounds build to a moderate weight (focus on mechanics not speed)
95, 115, 135
It felt great to hang snatch!
C. Squat Snatch Clusters - 3 x (2 reps @ 135 every 30sec for 5sets); rest 3min b/t sets and exactly 30sec after last set before D.
This was great work. Tough. Focused texchnique. I can feel when it's wrong.
D. Snatch Grip Deadlift - 1 x AMRAP in 60sec @ 135 (start exactly 30sec after finishing last set of C)
17 reps focusing on setup and hips/shoulders rising together. Toasty low back after. 3 more reps would've really tested grip.
E. T2B - 2 x AMRAP (-3); rest 60sec
Grip was limiting factor after the snatch DL, low back was a close second place limiter (is that a word?) after that too.
The idea here is to get your technique dialed in on A & B, challenge your CP battery on C, train your set-up position in a fatigued state on D, then challenge your grip on E. I think this will be a very good progression for you.
Wednesday, September 25, 2013
3 Rounds for time
6 Snatches @ 135
Total time: 8:43, avg hr 164, max 173/min 121, cals 171, recovery 54
Avg lap: 2:54
R1: 2:42, avg hr 156
R2: 2:57, avg hr 167
R3: 3:03, avg hr 168
These felt decent. The run got slower, that was the limiting factor. First run was 1:28.
20 Squat Cleans @ 185
Did 8 in first min, 6 in second, 4 in third, 2 in 25 sec. Felt good til last 6. Started feeling quads and low back at rep 9. Need to hold rack better.
Tuesday, September 24, 2013
Monday, September 23, 2013
A. Split Jerk – 15min work on mechanics, focus on lockout & footwork
B. Squat Clean x 1 + Front Squat x 3 – 6 rounds of the complex; rest 2min
205 all sets UB
C. Push Press x 3 + Push Jerk x 2 – 6 rounds of the complex; rest 2min
175 all UB, still pressing out of jerks tho. Was doing jerk overhead bar stretch between every set.
EMOM for 16min
Odd – Thruster x 5 @ 115
Even – UB Butterfly C2B Pull-up x 10
All UB. Still not happy with butterfly yet