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)
Shoot for a 7-10 as a minimum if we have to add a deficit?
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
WL:
1) 35kg
Accessories:
1) 33kg
2) 30kg
Strength: SKIPPED
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.
Last set of front squats I got 5. Forgot to put that in. So 5-4-3-5
200
http://youtu.be/VWE4u9wI-CA
210
http://youtu.be/O7vyqbZChrY
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.
Enjoyed these movements
1) 95
1) 125
2) 75
1) 1-1-2-5 with 3 ab-mats
2) 150; 4-5-4-5
67kg BW
WL
70kg
Acc
1) 89kg
2) 55kg
Strength
1a) 15, 13, 12, 10
1b) 107kg 2, 2, 2, 2
1. 175- 165-155
2. Up to 170
3. 120
4. 11,7,6,5
5. 5,5,5,5@ 185
WL
1) 65
Accessories
1) 82.5
2) 40
Strength
1a) 5-3-0-3
1b) 5-5-5-4
bbg
225-215-205
accessories
245
never got to muscle snatch
strength
fs:9-8-7-7
hspu: 9-7-6-8
1) 73kg, 69kg/66kg
1) 78kg, 74kg/70kg
2) Skip
1a) 11, 11, 8+3, 7+4
1b) Done at 82kg 4×5