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)
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.
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%)
WL
1) 85kg/187lbs
Acc
1) 85kg/187lbs
2) 50kg/110lbs
Str
1) 130kg/286lbs 2-2-2-2
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%)
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.
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)