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
WL
Snatch complex – 180 (170/160). That took everything I had.
Accessories
Snatch balance complex – 205 (195f/185f) was feeling pretty worn out.
Tall snatch (wasn’t paying attention. Did this instead of muscle snatch) 115 (105/100)
Strength
Hspu – 6+3, 5+3×3
F squats – 195/200/205/210 last set up 5#. Starting set was up 10#. Tough.
M/69kg
WL
1) 3 Position Snatch (Floor, Hang, Power Position – do not drop bar): Max for the complex – (95 last week)60-70-80-86-91-96(f)-96(pr)
1X1@95%. 92
1X1@90%. 86
Missed the hang at 96 on first attempt. Hit it second. 1kg pr for 3-pos. drop sets felt amazing. No misses from floor or high hang. Floor felt amazing again today.
Accessories
1) 3 Snatch Grip Push Press (BTN) + 1 Snatch Balance: Max for the complex – 105
1X1@95%. 100
1X1@90%. 95
Dropped each rep on blocks.
2) Muscle Snatch: 3rm –
3X1@95%
3X1@90%
Skipped
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
Skipped today.
1b) 4X5 Pause Front Squats @ heaviest possible – push last week’s number (STRICT 3 second pause in the bottom at absolute bottom depth)
100
So hard to motivate myself to squat heavy after there sessions. Need to man up.
M/35/94kg
WL:
1) 205, 225(oox) — 195(oox), 185(oox)
Accessories:
1) 225, 245 (ooox) — 215(ooox), 205 [lost 245 Sn. Bal. on the way up]
2) 175 — 165, 155
Strength/Skill:
1a) 20/3 – 7/3 – 4/3 – 6/2/1 (2″ deficit for last 3 sets)
1b) 225 across (bar slid off shoulder on last rep of 4th set)
1) 58kg
1) 60
2) 42
1a) 7-5-4-5 with abmats
1b) 72; 4 across sets
WL
1) 75kg (matched last week)
Acc
1) 91kg (+1kg)
2) 58kg (+3kg)
Str
1) 6″ deficit 11-9-8-6 (plus 3 each set)
2) 100-103-106-109 (+6kg)
Super sad I couldn’t post my Snatch PR on sat. Had a really good training day.
Oh well, I guess I’ll just go sit in the corner and cry man tears.
77kg
1. 175 easy, missed power pos at 185 twice
1. 190, missed last push press at 200
2. 125
1. 13,11,7,5 w/ 4″ deficit
2. Did ME @ heaviest last week 7,6,7,6 @195
M/26/77kg
WL:
1) 170lbs (+5lbs from last week) — 162.5, 152.5
Accessories:
1) 180lbs (+5 from last week) — 170 Failed SB,162.5
2) Skipped
Strength/Skill:
1a) 12/3 – 11/3 – 8/3 – 9/3
1b) 190 across