140905

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

5 thoughts on “140905

  1. 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

  2. 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.

  3. 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

  4. WL
    1) 75kg
    2) 80kg

    Acc
    1) 70-75-80-85kg
    2) 60-63-65kg

    Str
    1a) 20kg-20kg-20kg
    1b) 60kg-63kg-65kg

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