WL:
1) Power Snatch: 4X5 – work to a 5RM, rest as needed
2) Power Clean & Push Jerk: 4X5 – work to a 5RM, rest as needed
Accessories
1) Snatch Balance: 4X3 – heaviest possible
2) Good Morning: 3X5 – heaviest possible
Strength/Skill
1a) 3X60 seconds Weighted Plank Hold
1b) 3X15 Reverse Hypers – medium/heavy, rest 2:00
WL:
1) Power Snatch: 4X5 –
145. 155 4th rep was pretty low, and missed 5th rep, twice.
2) Power Clean & Push Jerk: 4X5 –
185. Prob could’ve done more, but was fairly wasted.
Accessories
1) Snatch Balance: 4X3 –
135-185-195-205(+5)
2) Good Morning: 3X5 –
155-185-185
Strength/Skill
1a) 3X60 seconds Weighted Plank Hold
10-15-20
Went conservative because I barely got over a minute on BW plank holds
1b) 3X15 Reverse Hypers –
Skipped. No access to a hyper, and I was tired/lazy
M/69 kg
WL:
1) Power Snatch: 4X5 – work to a 5RM, rest as needed
60-70-75-80
2) Power Clean & Push Jerk: 4X5 – work to a 5RM, rest as needed
70-80-85-x
Couldn’t do another set. 85 never felt so heavy.
Is it bad that 5 reps at 80 felt harder than the 80 for the snatch? I was taking it from oh to hips to avoid my bruised collarbones.
Accessories
1) Snatch Balance: 4X3 – heaviest possible
Subbed for OHS
85-90-100-105(pr)
2) Good Morning: 3X5 – heaviest possible
60-65-70
Strength/Skill
1a) 3X60 seconds Weighted Plank Hold
25kg.
1b) 3X15 Reverse Hypers – medium/heavy, rest 2:00
100#. Too light
I was wrecked coming into today. I was happy with the work I got done. I hit 50# heavier on the ohs today than I did last year at regionals.
PS: 135, 165, 185, 200
PC + PJ: 185, 205, 235, 250
Snatch Balance: 185, 215, 235, 250(2)…so close
Hypers done
Muscle-ups: 12, 10, 8…hands…not muscle failure…don’t want to rip
WL
1) 75kg
2) 80kg
Acc
1) 70-75-80-85kg
2) 60-63-65kg
Str
1a) 20kg-20kg-20kg
1b) 60kg-63kg-65kg
Last clean and push jerk was at 83kg