Sunday, November 3, 2013

20131104.Monday

Back by popular demand, 7-5-3 "waves" squatting.  most days will be 3 waves
  • Each wave consists of 3 sets 7 reps - 5 reps - 3 reps
  • Each set should be heavier than the last then, reset for the next 
  • example 2 waves:  135, 150, 160 - 150, 165, 175

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x2 - HS

Snatch:  
6x1 3 pos snatch.  heavy but perfect, rest 60-90

HBBS:  use the first wave to "warm up"
3 waves, 7-5-3

gymnastics practice:
5 minutes to practice
3 strict TTB + 1 MU


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7 comments:

  1. UnknownNovember 4, 2013 at 4:26 PM

    Did the workout on sunday. felt tired but good to move around.

    Snatch: 135x2, 145x2, 150, 155 (used straps, body was wrecked from saturday)

    HBBS: wow- wake up call
    185, 225, 260
    225, 260. 280
    255, 275, 295 (b)

    gymnastics: done

    ReplyDelete
  2. SteveKpaNovember 4, 2013 at 4:47 PM

    Snatch: (did snatch + 2 hang snatch instead)
    145, 155, 165, 175,...180, 185 (snatch + 1 HS)

    HBBS: felt good here; no belt!
    185, 215, 235
    245, 265, 285
    275, 290, 305 (2, f)

    Gymnastics:
    done

    3x12 weighted dips - 53, 70, 70
    3x7 weighted hanging leg raise (10# hi temp)

    1 mile run

    ReplyDelete
  3. UnknownNovember 4, 2013 at 8:44 PM

    HBBS:
    95, 125, 135
    115, 135, 145
    125, 145, 155
    Squats felt way harder than they should have. I've been taking it easy and lifting less the past two weeks after some medical issues. Getting back to it and today my quads were feeling it. Seized up super tight after my warmup, LOL.

    No time for anything else. Xavi wanted out of the kids' place...

    ReplyDelete
  4. UnknownNovember 4, 2013 at 8:45 PM

    Question on timing of the waves...how long should we rest, if at all really, between the sets of 7,5,3 for each wave? I ended up resting about 60 seconds between sets and then 2 minutes between each wave.

    ReplyDelete
    Replies
    1. UnknownNovember 5, 2013 at 10:30 PM

      That's good - maybe a bit quick. i would lengthen the rest, especially before the last wave (maybe do 2 mins).

      goal is to successfully do all the reps are very heavy weight (at least on the last wave)

      Delete
  5. GopiNovember 4, 2013 at 11:07 PM

    Snatch:
    Practiced snatch technique. It was all over the place for some reason. Need to work on it more.

    HBBS: use the first wave to "warm up"
    3 waves, 7-5-3. Felt quite good (no belt).
    155-175-195
    175-195-215
    195-215-235

    ReplyDelete
  6. UnknownNovember 5, 2013 at 7:50 AM

    Snatch - power, 63#

    HBBS baby weights
    45-55-65
    55-65-75
    65-75-85

    ReplyDelete

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