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 @ heaviest possible – push last week’s number (STRICT 3 second pause in the bottom at absolute bottom depth) – rest 90 seconds
1. 175-165-155 (same)
1. 195-185-175 (+15) pushed this
2. 115 (-10) Didn’t push on these
1a. 18 strict then w/ 4″ deficit 9,6,5
(Last week 12,7,5,5 with no deficit)
1b. 6,7 @185- 5,5@195
(Last week 5s across on 185)
Snatched like shit today, felt strong on everything else though, especially compared to last week
M/69kg
WL
1) 3 Position Snatch (Floor, Hang, Power Position – do not drop bar): Max for the complex – 60-70-80-85-90-95-97(f)
Missed the hang from knee. Felt great from the floor today.
1X1@95%. 90
1X1@90%. 85
Getting more comfortable from above the knee but still a struggle. Definitely most comfortable from the floor right now. All snatches from the floor were butter.
Accessories
1) 3 Snatch Grip Push Press (BTN) + 1 Snatch Balance: Max for the complex –
1X1@95%
1X1@90%
Skipped. Low back still felling a bit tight and don’t wanna push it.
2) Muscle Snatch: 3rm – 50-55-60-70-72(1)
Couldn’t keep my knees locked out after 1.
3X1@95%. 66
3X1@90% 63
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
31+3
13+3
12+3
11+3
Added 6″ deficit for last three sets. Rested 20 seconds after each set and did 3 more UB each time.
1b) 4X5 Pause Front Squats @ heaviest possible – push last week’s number (STRICT 3 second pause in the bottom at absolute bottom depth)
95 for all. The hspu destroy my upper body and makes the front rack so hard. Ouch.
M/35/94kg
WL:
1) 185 – 205(f) – 205(2) – 205(1) – 205(f) — 175, 165 (-30#; just felt off)
Accessories:
1) 255 — 240, 230 (+10, 5# Sn. balance PR)
2) 170 — 160, 150 (+5)
Strength:
1a) 18/3 – 5/3 – 6/2 – 5/1 (4″ deficit sets 2-3, 2″ deficit set 4)
1b) 220 across (+5; cosign Jake… the legs weren’t an issue)
WL
1) 75kg/165lbs
Acc
1) 90kg/198lbs
2) 55kg/121lbs
Str
1) 6″ deficit for all: 11-8-6 (plus 3 for all)
2) 93kg/205lbs-98kg/215lbs-102kg/225lbs
WL
1) 70
Accessories
1) 80
2) DND
Strength
1a) Orange band 7-6-5-5
1b) 85 (+2.5) 6-6-5-5
M/25/77kg
WL:
1) 165lbs (+2.5lbs over last week)
Accessory
1) 175lbs (+2.5lbs over last week)
2) Skipped
Strength
1a) 11, 10+3, 7+3, 8+3
1b) 4×5@185lbs