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 + 3 Strict HSPU (go to complete failure, then rest and complete 3 more reps each set) – if more than 15 on first set add a deficit, rest 90 seconds
1b) 4X5 Pause Front Squats @ Projected 5RM *see note* (STRICT 3 second pause in the bottom at absolute bottom depth) – rest 90 seconds
*Note: If your highest TRUE Max Effort (if you dropped the bar pre-absolute max because it was “heavy” this is not a true ME) set last week was below 5, work at 60-65% of 1RM. If it was 7 or greater, work at 75%. If it was 10 or greater you probably need to test your 1RM again.
24/ 77kg
1. 175, couldn’t string 180 all together, bunch of good reps though
1. Stopped at 180
2. 125
1a. 12,7,5,5
1b. 5s across at 185, prob bitchin out… need to put up and look at a poster of Rudy on the wall for these
M/32/69kg
WL
1) 3 Position Snatch (Floor, Hang, Power Position – do not drop bar): Max for the complex – (200 last week)
135-165-175-195(fx1000)-185-
1X1@95%. 175
1X1@90%. 165
I missed 195 from the floor about 5 times. So annoying. Hit 185 first try and jumped to 205 and missed from floor again. Frustrating. At least I hit the drop sets easily.
Accessories
1) 3 Snatch Grip Push Press (BTN) + 1 Snatch Balance: Max for the complex – skipped last week
135-155-175-195-210-225
1X1@95%. 215
1X1@90%. 205
Should probably use jerk boxes if I want to go heavier. Not a fan of dropping that many heavy reps on my shoulders under fatigue.
2) Muscle Snatch: 3rm –
3X1@95%
3X1@90%
Strength
1a) 4XME + 3 Strict HSPU (go to complete failure, then rest and complete 3 more reps each set) – if more than 15 on first set add a deficit.
28-10-10-9
Added 4 inch deficit after first set.
1b) 4X5 Pause Front Squats @ Projected 5RM *see note* (STRICT 3 second pause in the bottom at absolute bottom depth)–205(65%)
Man that feels heavier than the 220 from last week.
*Note: If your highest TRUE Max Effort (if you dropped the bar pre-absolute max because it was “heavy” this is not a true ME) set last week was below 5, work at 60-65% of 1RM. If it was 7 or greater, work at 75%. If it was 10 or greater you probably need to test your 1RM again.
WL: SKIPPED
Accessories:
1) SKIPPED
2) 32kg
Strength:
1) 60kg 5-5-3-3
M/35/94kg
WL:
1) 215 — 205(ox), 195f (+30#, 10# PR)
Accessories:
1) 245 — 235(ooox), 220 (+25#)
2) 165 — 155(oox), 145 (+10#)
Strength:
1a) 19/3 – 8/3 – 7/3 – 4/2/1 (2″ deficit on last 3)
1b) 215# (62%) — 3 reps on last set (lost focus)
WL
165 (155/145). Missed power position at 175
Access
1. 205 (195/185)
2. 115
Strength
1a 5/4/3/4. Some sets, the extra 3 reps were broken up, sometimes got all 3 together.
1b squats at 185. Weren’t as terrible as last week. Could go up a little.
1) 115
1) 135
2) 85
1) 5-2-5-2 w/ abmats
2) 135
2)
M-68kg/150lbs-69kg weight class
WL
1) 75kg/165lbs (+5kg)
Acc
1) 90kg/198lbs (+1kg)
2) 58kg/128lbs (+3kg)
Str
1a) 20-17-17-16
Really wasn’t expecting to hit these high number. Next time I’ll use a deficit.
1b) 90kg/198lbs-94kg/207lbs-94kg/207lbs-94kg/207lbs
This sucked!
Happy with improvement over last week!
WL
1) 60
Accessories
1) 75
2) 40
Strength
1a) Purple band – 9+3, 7+3, 6+3, 6+3
1b) 6-6-5-5
M/25/77kg
WL:
1) 74kg, -95%, 90%
Accessory:
1) 79kg, -75kg-Failed SB, 71kg-Failed SB
2) 58kg, -95%, 90%
Strength
1) Forgot to do
2) Went up 2 kilos from last week as I got 4×5 last week. 4×5@84kg No fails
Strength
1) Done a couple days later…. 16, (Added 1inch deficit) 12, 10, 7 Forget to do the +3 after each set