3x3 HHS
2x1 2 HHS + SB
Barbell -
snatch - build up to 3x1 at 90%, rest <90
CnJ - build up to 3x1 at 90%, rest <90
Strength 1
a) 8x1 "1st pull + short hold + reset + snatch pull" at >100%, use straps and rest 60
*always use straps for pulls
*always use straps for pulls
b) 8x2 BS at 85%, rest 60
Strength 2
a) 4x5 benchpress, rest 45
b) 4x5 weighted pullup, rest 45
midline:
4x90sec ab planks
warm up:
ReplyDelete3x3 HHS
2x1 2 HHS + SB
Barbell -
snatch - build up to 3x1 at 90%, rest <90
155# working technique again
CnJ - build up to 3x1 at 90%, rest <90
225# split jerk
Strength 1
a) 8x1 "1st pull + short hold + reset + snatch pull" at >100%, use straps and rest 60
*always use straps for pulls
225# went a heavy to feel the weight/felt good
b) 8x2 BS at 85%, rest 60
Attempted 315# Legs were gassed BIGTIME dropped to 295# and finished correctly
Strength 2
a) 4x5 benchpress, rest 45
225# Felt good
b) 4x5 weighted pullup, rest 45
DNF out of time (Did not finish)
midline:
4x90sec ab planks
DNF out of time
Hip still injured. doing light power instead of full on olys and NO squatting...
ReplyDeleteoly - build up to decent single, then back off 1x5
PS - 95 3x3pos, 135 3x3, 150 2x2, 160 2x1, 135 1x5
PC - 140 3x3pos, 160 3x3, 1802 x2, 200 2x2, 220 1x1, 200 1x5
8x1 "1st pull + short hold + reset + snatch pull" at >100%, use straps and rest 60
180x3, 200x3, 220x3 - still feeling out what's doable
assistance work (lat pull downs, swimmer pulls, curls)
midline: done
Snatch: 165
ReplyDeleteC&J: 200
a) Pulls: 180
b) HBBS: 275 (only did 4 sets, back tightening up)
a) Bench:165
b)25,25,35,45
Midline: done
Snatch - 113, 113, 113 (failed three reps on third try)
ReplyDeleteClean - 123
a) 105
b) 145
Sub strength 2 for pushups and BW pull ups