WL:
1) Hang Snatch (just above knee): 2rm- 1×2@95%, 1×2@90%
2) Snatch: 5×1@90% of Tuesday’s 2rm
Accessories:
1) Snatch First Pull (2 count pause @ knee) + Hang Snatch Pull w/Shrug (focus on weight distribution in foot): 3rm- 1×3@95%, 1×3@90%
2) Drop Snatch (start in landing position, no upward momentum): 3rm- 1×3@95%, 1×3@90%
Strength:
1a) Bench Press: 5×3@90% of max from Tuesday
1b) Pendlay Row: 5×3@90% of max from Tuesday
I have a question. Im relatively new to this program,but when the workout calls for “2rm – 1×2@95% and 1×2 @ 90%” does that mean i actually work up to a 2 rep max for my workout and then treat the 95 and 90%’s as drop sets off of the days 2rm? Or is the 95 an 90% the only 2 sets of the day base off of current 2rm?
What you initially said is correct. Work up to a 2rm for the day, then do the 95% and 90% (we call them drop sets), based off of the 2rm for that day.
WL:
1) Hang Snatch (just above knee): 2rm- 205
1×2@95%. 195
1×2@90%. 185
2) Snatch: 5×1@90% of Tuesday’s 2rm – 195. 5/5. Super solid.
Accessories:
1) Snatch First Pull (2 count pause @ knee) + Hang Snatch Pull w/Shrug (focus on weight distribution in foot): 3rm- 255
1×3@95%. 245
1×3@90%. 235
2) Drop Snatch (start in landing position, no upward momentum): 3rm-
1×3@95%
1×3@90%
Had to skip. My elbow couldn’t take anymore today.
Strength:
1a) Bench Press: 5×3@90% of max from Tuesday. 205#
1b) Pendlay Row: 5×3@90% of max from Tuesday. 205#
WL:
1) 205, 225(ox) — 195, 185
2) 195 — 5/6
Accessories:
1) 305 — 290, 275
2) DND (Bruise on the base of my neck still very sore)
Strength:
1a) 220
1b) 235
WL:
1) Hang Snatch (just above knee): 2rm- 205
1×2@95%. 195
1×2@90%. 185
2) Snatch: 5×1@90% of Tuesday’s 2rm – 195. 5/5. Super solid.
Accessories:
1) Snatch First Pull (2 count pause @ knee) + Hang Snatch Pull w/Shrug (focus on weight distribution in foot): 3rm- 150
1×3@95%. 140
1×3@90%. 135
2) Drop Snatch (start in landing position, no upward momentum): 3rm- 85
1×3@95%- 80
1×3@90%- 75
Strength: