140728

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More explanation of the new cycle coming this week, but don’t worry – the HSPU are not a typo.

Also… A Weightlifter almost won the CrossFit Games.

WL

1) 3 Position Snatch (Floor, Hang, Power Position – do not drop bar): Max for the complex – 1X1@95%, 1X1@90%

Accessories

1) 3 Snatch Grip Push Press (BTN) + 1 Snatch Balance: Max for the complex – 1X1@95%, 1X1@90%

2) Muscle Snatch: 3rm – 3X1@95%, 3X1@90%

Strength

1a) 4XME Strict HSPU – if more than 15 on first set add a deficit

1b) 4XME Pause Front Squats @ 70% (STRICT 3 second pause in the bottom at absolute bottom depth)

13 thoughts on “140728”

  2. Rudy, what is this, cardio for weightlifters? Why you make my heart beat so fast?

    WL
    155 (145/135)
    Hit 165 easy except for power position. Was using strict vertical power position. Made this very hard.

    Acc
    1 – 195 (185/175).
    2 – 105. Really need to work on these. Was getting a little rebend in catch.

    Strength
    1a 3/3/4/3
    1b 5/4/4/5 @185

  4. WL

    1) 3 Position Snatch (Floor, Hang, Power Position – do not drop bar): Max for the complex – 135-165-185-200(f-f)-200-210(f)
    1X1@95%. 190
    1X1@90%. 180
    Missed the power position at 200 twice and then got it. Also missed pp at 210. All misses behind. Too strong. 15# pr for 3 pos snatch.

    Accessories

    1) 3 Snatch Grip Push Press (BTN) + 1 Snatch Balance: Max for the complex –
    1X1@95%
    1X1@90%
    Skipped. Short on time.

    2) Muscle Snatch: 3rm – 155
    3X1@95%. 145
    3X1@90%. 140
    155 is a 5# pr

    Strength

    1a) 4XME Strict HSPU – if more than 15 on first set add a deficit
    No time and can do 1000

    1b) 4XME Pause Front Squats @ 70% (STRICT 3 second pause in the bottom at absolute bottom depth). 220
    5-4-3
    Tried to get my HR up a bit and only rest 1:00 between sets.
    Upper back gets so rounded by the end of each set.

  6. WL:
    1) 185 — 175/165

    Accessories:
    1) 220 — 210/200
    2) 155 — 145/140

    Strength:
    1a) 19 – 7 – 7 – 5 (2″ deficit on last 3 sets)
    1b) 2 – 2 – 3 – 2 @ 240#

    Felt awful today; losing confidence in my ability to squat.

  7. Enjoyed these movements
    1) 95

    1) 125
    2) 75

    1) 1-1-2-5 with 3 ab-mats
    2) 150; 4-5-4-5

  11. bbg
    225-215-205
    accessories
    245
    never got to muscle snatch
    strength
    fs:9-8-7-7
    hspu: 9-7-6-8

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