*if you missed monday, skip the tuesday barbell piece and replace it with the squatting and pulls from monday. DO NOT ADD THE MONDAY SQUATS TO THE TUESDAY WORKOUT
3x3 HHS
2x1 2 HHS + SB
Barbell:
3x1 3pos PS (low, below knee, knee), heavy but perfect. rest 60s
3x1 3pos PC + 1 PJ (low, below knee, knee), heavy but perfect. rest 60s
Strength:
a) 5x3 strict press, rest 45s
b) 5x3 pendlay row, rest 45s
Midline:
Strength:
a) 5x3 strict press, rest 45s
b) 5x3 pendlay row, rest 45s
Midline:
a) 3x10 reverse hyper
b) 3xME strict TTB
extra:
3xME nose + toes to wall
4x monster band walks - 10 each side
snatch - 125, 135, 145. not explosive enough on 2nd pull. left shoulder feels shaky on the catch
ReplyDeleteclean - 181x3. disconnected
a) press - 150, 165, 150x3
b) pendlay row - 210x5
midline - done
ttb - 8,7,6
extra - done
Spent at least 30 mins for warm-up/mobility.
ReplyDeleteWasn't feeling very energetic.
Barbell:
3x1 3pos PS (low, below knee, knee):
85lbs.
3x1 3pos PC + 1 PJ (low, below knee, knee):
135 lbs. This was tough in the last set.
Strength:
a) 5x3 strict press, rest 45s
95lbs. Should have done at least 100-105lbs.
Was feeling gassed out.
b) 5x3 pendlay row, rest 45s
135 lbs.
Midline:
a) 3x10 reverse hyper
Not sure of my form
b) 3xME strict TTB
8,6,6
Was more like Toes to Chest.
Stayed light with olys for back.
ReplyDeleteSnatch - 73
clean - 83
Strength
a) 73
b) 73
no midline for back
Extra - done (20s, 30s, 35s)
warm up:
ReplyDelete3x3 HHS
2x1 2 HHS + SB
Barbell:
3x1 3pos PS (low, below knee, knee), heavy but perfect. rest 60s
(115# 135# 145#) Legs were tired from Monday workout and 1st low pull felt off. I did not pursue more as shoulder was starting to bug.
3x1 3pos PC + 1 PJ (low, below knee, knee), heavy but perfect. rest 60s
(195# 205# 205#) lower back was tight and low 1st pull still to fast...
Strength: Ran out of time..................Had to pick up kids.
a) 5x3 strict press, rest 45s
b) 5x3 pendlay row, rest 45s
Midline:
a) 3x10 reverse hyper
b) 3xME strict TTB
extra:
3xME nose + toes to wall
4x monster band walks - 10 each side