3x1 - 2 HHS + 1 SB
2x1 - MS + 2HS
Snatch:
5x1 HHS + HS. 80-85%, rest 60-90
5x1 HHC + HC + SJ. 80-85%, rest 60-90
HBBS: use the first wave to "warm up"
3 waves, 7-5-3
Strength: NOT maximal - should not miss any reps. proper timing is critical here
a) 5x3 benchpress, rest 30-45
b) 5x3 dynamic (banded) deadlift. 75% of 1RM clean + black band single (black band ~50-75#), rest 30-45
*ok to lighten up deadlifts if needed/uncomfortable
gymnastics practice:
10 min shoulder tap practice
10 min shoulder tap practice
every 3 attempts, 7 hollow rocks
Warm up- stay under 55%
ReplyDelete3x1 - 2 HHS + 1 SB
2x1 - MS + 2HS........................Done
Snatch:
5x1 HHS + HS. 80-85%, rest 60-90 155,175,185miss,185,185miss HHS
*Shoulder extremely tight and had poor shoulder movement in 2nd/3rd pull stopped before I hurt something. Also felt extremely slow.
5x1 HHC + HC + SJ. 80-85%, rest 60-90 DNS/Pass
HBBS: use the first wave to "warm up"
3 waves, 7-5-3
1)275,295,315
2)295,315,335
3)315,335,355
*set was botched cause I misread/ didn't read the proper wave instruction from Monday....Learning curve was flat...LOL Not ME
Strength: NOT maximal - should not miss any reps. proper timing is critical here
a) 5x3 benchpress, rest 30-45
225,245,245,265,265...I think that's correct...Steve??
b) 5x3 dynamic (banded) deadlift. 75% of 1RM clean + black band single (black band ~50-75#), rest 30-45
done
*ok to lighten up deadlifts if needed/uncomfortable
gymnastics practice:
10 min shoulder tap practice
every 3 attempts, 7 hollow rocks
done
Extra:
3 rounds
a)3x 250 meter row sprint
b) 10 butterfly pull-up practice
Snatch 135, 135, 145, 155, 155
ReplyDeleteFeels slow. Need to work on 3rd pull
Clean 185, 195, 205, 205, 205
Again slow
Squat...only finished 2 waves...calf pain
185, 235, 265
225, 265, 285
Bench: 225, 225, 235, 235, 235
DL: 215+greens at cfm
Called it a day...pain in the squat really ruined the session