WL
1) 5X1 Snatch from blocks (just above knee) – work to a heavy but perfect single for the day (preferably no misses), rest as needed
2) 3+1X5 Touch & Go Snatches (full) – three sets to work to a 5rm (see note for explanation of +1), rest 90 sec.
Note: The +1 set is an additional ME UB set @ 85% of the 5rm established in the first three sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle.
Strength
1a) 4X8 BB Weighted Back Extensions – heavy but perfect, rest 90 sec. DEMO VIDEO
1b) 4XME (timed) Plank Hold (absolutely rigid with no sag) – rest 90 sec.
M/69kg
WL
1) 5X1 Snatch from blocks (just above knee) – work to a heavy but perfect single for the day (preferably no misses), rest as needed
70-80-85-90-95(f)
No straps
Best snatch from blocks is 100 but it’s been awhile. Very rusty. I’ll take that for week 1. I’ll be at 105 by the end of the cycle.
2) 3+1X5 Touch & Go Snatches (full) – three sets to work to a 5rm (see note for explanation of +1)
70-75-80
68(7). Strap on left hand came loose and I just couldn’t hang onto the bar anymore. Bar flew out of my hand on eighth.
Used straps for 75 and 80 and the ME set. No misses. That sure felt a lot like Crossfit. Ouch.
Note: The +1 set is an additional ME UB set @ 85% of the 5rm established in the first three sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle.
Strength
1a) 4X8 BB Weighted Back Extensions – heavy but perfect. Rest 90 sec.
10-20-25-30
So awkward. Tried 20 on the first set and couldn’t get it to my traps. Never done these before. Not sure what would be a good weight but that was tough.
1b) 4XME (timed) Plank Hold (absolutely rigid with no sag) – rest 90 sec.
2:30-2:00-1:30-2:00
Death. Did them on my hands. Whole body was shaking.
I think Rudy is trying to kill me.
WL
1) 90kg/198lbs
Really good movement today!
2) 70kg
60kg (7)
Stayed here as my movement was perfect. If I increased I may not have been able to maintain good movement patterns.
Strength
1a) 45-55-60-65
1b) 1:36-1:46-2:04-2:05
Snatch: 230
TNG: 185 (no straps)…may use next week…160 x 10
Extensions: bar, 55, 65, 65
Ran some tonight
WL
1) 5X1 Snatch from blocks (just above knee) –
195. Missed 205. Bar is getting high enough, but I’m staring at ceiling and not getting under fast enough.
2) 3+1X5 Touch & Go Snatches (full)
135-145-155. ME – 130×7
Strength
1a) 4X8 BB Weighted Back Extensions – heavy but perfect, rest 90 sec. DEMO VIDEO
45# Barbell alone felt heavy.
1b) 4XME (timed) Plank Hold (absolutely rigid with no sag) – rest 90 sec.
1:06/1:10/1:07/0:50