85k PR wars continue…
Last night I told Logan I thought Sam would hit a 130kg Snatch before him. So he went out to his garage – a day after hitting 125kg – and hit this significantly prettier 130kg. Apparently I was wrong.
Sean Brown, who was angry that I hadn’t put him on the list of best Outlaw 85s, actually thought this 127kg PR had moved him to #1 on the 85k depth chart. Problem is he hit it before I could tell his coach, Colm, that Logan had hit 130kg. Mostly because he’s from Ireland, and I was still asleep when he hit it. At least Sean got to feel good for a couple hours.
1a) 4+1X3 Touch & Go Jerks (re-rack, and do not drop) – four sets to work to a 3rm (see note for explanation of +1), rest 90 sec.
Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar.
1a) 4X5 Back Squats – work to a heavy, but not maximal, set of 5 – rest 2:00
1b) 4X3 Clean Grip Behind the Neck Push Press – heaviest possible, rest 2:00
Note: The goal is negative splits throughout. Begin at roughly 85-90% of best 2k pace, and try to drop 500m splits by 1-3 seconds each 500m. Your final 500m should be the fastest.