140901

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.

4 thoughts on “140901

  1. 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.

  2. 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

  3. Snatch: 230
    TNG: 185 (no straps)…may use next week…160 x 10
    Extensions: bar, 55, 65, 65

    Ran some tonight

  4. 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

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