4/13/15

Front squat 5x1 to heavy

185, 205, 225, 245, 255

Hang Snatch 5x2.2.2 rest 10sec/2min

Mid thigh

135

Missed last rep of round 1

Missed 4th rep of round 3

Missed 1st rep round 5, repeated

Hbbs 5,3,1 rest 2-3min, 70,80,90%

210

240

270

10/8/13

A. Hang Snatch - 5 x 2.2.2.2 @ 135; rest 20sec b/t clusters; 2min b/t sets

This was fun. I like this work. Need to be faster from hip to overhead.

+

Airdyne - 5min @ Z1

+

5x

Airdyne - 30sec @ 85%

Airdyne - 30sec @ 50%

Rest exactly 15min

+

Airdyne - 10min for MAX CALS

Cals: 241, avg watts 340

This an 12 calorie pR

9/27/13

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)

135

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

16, 14

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.

11/15/12

Thursday
AM
Weak Skill 2 -
2 x 30sec Ring L-sit
2 x 12 GHD Sit-ups
10 Pistols
2 x 8 GH Raise

OLYMPIC
Snatch Balance + 3 Stop Snatch - 5 x 1 + 2 (don't go over 75%)
95,105,115,125,135

EMOM for 6min
8 Hang Snatch @ 95
8 C2B Pull-ups
Finished all except last round got 6 c2b

PM
STRENGTH
Bench Press 3 x 3 (80%) - 245
Strict Press 3 x 3 (80%) - 155
Push Press 3 x 3 (80%) - 175

10/5/12

OLYMPIC
(1a) Hang Snatch (below knee) - 5 x 2 (75% for 3 sets, 80% for 2 sets)
145x3, 155x2

(2a) Hang Clean (below knee) - 5 x 2 (75% for 3 sets, 80% for 2 sets)
190x3, 205x2

(3a) Snatch Balance - 4 x 2 (heavy)
175, 185, 195 (0/2), 195 (1/2)

STRENGTH
(4a) Good Morning - 3 x 8 (moderate)
95

(5a) DB Bent Over Row - 3 x 10 (moderate)
50

(6a) GHD Sit-ups - 4 x 10 (moderate weight) - 10

8/13/12

Part 1
OLYMPIC:
Power Snatch + Squat Snatch 4 x 2 + 1 @ 79%
135, 145, 145, 145

STRENGTH:
HB Back Squat 3 x 5 @ 74%
245

Front Squat 3 x 3 @ 81%
205

Good Morning 3 x 8 @ all sets heavy
95

Part 2
CONDITIONING:
2 x 6min AMRAP
3 Muscle-ups
6 Hang Snatch @ 115
9 Burpees
Rest 2min

R1: 3+3
R2: 2+3+3