140813

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WL

Power Snatch + Hang Snatch (full squat): Max for the complex (drop first rep) – 1X1@95%, 1X1@90%

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)

6 thoughts on “140813”

  1. WL
    Snatch complex – 160. Failed 170 twice. 160 felt great. Good positioning, no jumping jack. 170 just wasn’t gonna happen today.

    Accessories
    3x snatch balance – 200 (5# pr)/190/180
    Tall snatch
    115 (5# pr)/110/105

    Strength
    Back squats @255
    4/3/3/3
    Last week was better. Wasn’t there today. Think I do better either splitting the work up into two sessions, or taking a rest day wed.

  2. WL:

    1) 215 — 205, 195(ox)

    Accessories:

    1) 225, 240(ox) — 215, 205(oox)
    2) Skipped (shoulder started to bark)

    Strength:

    1) 2-3-3-3 @ 295# (73%)

  4. 1. 185-170-165 (+0) was missing a lot forward on the hang snatch
    1. 145-165-180-205 (+5)
    2. 95-105-105
    1. 3,2,3,3 at 260 (80%)

  5. M/69kg
    WL

    Power Snatch + Hang Snatch (full squat): Max for the complex (drop first rep) – 60kg-70-80-85-90-96
    1X1@95%. 91
    1X1@90%. 86
    Really working on staying back in my hang snatch just above knee. That is my weakest position for snatch

    Accessories

    1) Snatch Balance: 3RM – 70-80-90-100-110(f)
    3X1@95%. 95
    3X1@90%. 90
    Missed 110 behind and it freaked me out so I didn’t try it again.

    2) Tall Snatch: 3RM – 50-55-60(f)
    3X1@95%. 52
    3X1@90%. 50

    Strength

    4XME Pause Back Squats @ 80% (STRICT 3 second pause in the bottom at absolute bottom depth – NO PAUSE FOR BREATH at the top).
    No time or energy for this today. I will make it up later in the week. Scouts honor.

    Felt pretty darn good today considering how terrible I felt yesterday. But after the snatch balances my energy level crashed pretty hard.

  6. M/25/77kg
    WL:
    1) 162.5lbs (+5 PR),- 155, 147.5
    Accessory
    1)170 (+7.5 PR),-162.5, 152.5
    2) 95 (+7.5 PR), X, X (Forgot to do the drop sets)
    Strength
    1) 4XME@210lbs (76%)- 4, 4, 4, 4 (1 Rep PR on each set)

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