For the next 2 weeks, we will be between programs and will continue training squats using the CAT style. rest at the top, fast decent and accelerate the bar up.
The "daily max" should be a weight you can hit every day. You should not need to pump yourself up prior to approaching the bar - if you do, you are going too heavy. This number is typically 90-95% of your true 1RM. NOTE: times vary for each lift
warm up - own
20 mins to find 1RM HBBS - belt up and use walk out technique from the first testing. load 105-110% of squat and hold for 10 sec
7 mins to find daily max snatch (after warm up)
5 min EMOM - 2HHS + 1 HS at 70% of DAILY MAX
7 min EMOM - 2 HHC + 1 HC + 1 SJ 65% of 1RM
6x3 HBBS @ <70%, rest 90-120s
Conditioning:
running @ 90%
4x400, rest 1 min
HBBS: 135x5, 225x5, 275x3, 315, 335, 395(b,w), 375(b,f), 365(b) 15# PR
ReplyDeleteneed to work on drive for last quarter up.
into hole - 5/10
out of hole - 7/10
finish - 4/10
Snatch: 115x3, 135x2, 155, 165, 175, 180, 185
working sets: 124
Clean: 165 (adjusting grip to closer, bounce out and fix grip for snatch)
HBBS CAT: 255
conditioning: done
HBBS: 135x3, 225x3, 265x2, 295, 315, 335, 405(b,w), 350 (f)
ReplyDeleteSpeed is coming back as peroneal is healed up it seems. Toes out a little more now.
Snatch: 95 (warm up), 135, 155, 175, 185, 195
Working sets: 135 (felt fast here; no misses)
Clean: 175 (high hangs still need work, but hang is so much better)
HBBS CAT: 235
Conditioning: done (1:30, 1:32, 1:34, 1:37)
HBBS: walked out 195, PR 175
ReplyDeleteattemped 185
Legs were fatigued after squats
Daily snatch max: 118
Working sets: 73
Clean: 83
HBBS CAT: 113-118-118-123-123-123
MY FIRST POST!!
ReplyDeleteHBBS: 135x5, 185x3, 225x3, 265, 295, 345(b,w), 305(b), 320(b) 45#PR
Snatch:115x3, 135, 155, 170
Working sets: 124 (high hang getting out in front)
Clean: 145
HBBS CAT: 225
conditioning: skipped, forgot shoes