WL
Power Snatch + Hang Snatch (full squat): Max for the complex (drop first rep) – 1X1@95%, 1X1@90%
Note: This is not a “jumping jack” Power Snatch. The goal is not to pull as hard as possible and hope that your MCL doesn’t snap when you catch. The goal is to receive the bar as high as possible, but with THE EXACT SAME MECHANICS as if you were catching in a full squat. Your first missed Power Snatch of this session should be because you accidentally caught in a full squat.
Accessories
1) Snatch Balance: 3RM – 3X1@95%, 3X1@90%
2) Tall Snatch: 3RM – 3X1@95%, 3X1@90%
Strength
4XME Pause Back Squats @ 80% (STRICT 3 second pause in the bottom at absolute bottom depth – NO PAUSE FOR BREATH at the top)
M/32/69kg
Power Snatch + Hang Snatch (full squat): Max for the complex (drop first rep) – 220-225(f)
I hit 225 but couldn’t stay above parallel
1X1@95% 210
1X1@90% 200
Note: This is not a “jumping jack” Power Snatch. The goal is not to pull as hard as possible and hope that your MCL doesn’t snap when you catch. The goal is to receive the bar as high as possible, but with THE EXACT SAME MECHANICS as if you were catching in a full squat. Your first missed Power Snatch of this session should be because you accidentally caught in a full squat.
Accessories
1) Snatch Balance: 3RM – 245
3X1@95% 230
3X1@90% 220
2) Tall Snatch: 3RM – 105
3X1@95% 100
3X1@90% 95
Strength
4XME Pause Back Squats @ 80% (STRICT 3 second pause in the bottom at absolute bottom depth – NO PAUSE FOR BREATH at the top)
Didn’t have time for these today. Too much life today
Here is the snatch complex at 220
http://youtu.be/EswuF4vPx54
WL:
1) 205 — 195(ox), 185 (+10#)
Accessories:
1) 225, 235(1) — 215, 205
2) 120 — 110, 100
Strength:
1) 3 across @ 285# (70%)
WL
1) 85kg/187lbs (+5kg)
Acc
1) 85kg/187lbs (-6kg). Just wasn’t feeling it today.
2) 50kg/110lbs (matched last week)
Str
1) 125kg/275lb 2-2-2-2
1) 133/60kg And I continue to not understand why I can’t get past 60kg for my 1rm.
1) 128/58kg
2) 128/58kg
1) 209/94kg; 2-2-1-2
1. 185 (+10)
1. 200 (+10)
2. 105
1. 3-2 @245
6-4 @225
WL
165 (5#pr on power snatch) /155/145
Access
Snatch balance – 195/185/175
Tall snatch – 110/105/100
Strength
Back squats @255
4/4/3/4
Deloading for an exercise race. Will jump back in here next week
Back
WL
82.5
Accessories
1) 70
2) 40 – Misread Muscle Snatch
Strength
3-2-2-1