Sunday, May 17, 2015

Monday May 18, 2015-

A. Power Snatch; 3.3.3x3, rest 10s/2m
Every 2:30 x10-12 sets:
2 Front Squats (heavy, no grind)
4 Sets:
1 Legless Rope Climbs
10-15 UB C2B Pullup
200m Run @75%
Rest 2m 

A. Snatch Cluster 1.1.1 x 5 sets, rest 2min /:10 seconds between
B. Back Squat @ 20X1, 3 reps x 3 sets, rest 3 min 
C. AMRAP unbroken strict C2B pull up , rest 3 min x 3 sets 
D. 400m farmers carry for time 32/24 kg in each hand 

HPA- Power 
Snatch varied - snatch drop set - squat varied - core/pchain
A. Squat Snatch, 1 rep every 2 min @ 86%RM x 7 sets
B. Back Squat @ 20X1, 1 reps @ 90-92%RM x 7 sets rest 2 min -- include effort in notes 
C. Good morning @ 3010, 8 reps x 4 sets rest 1m30-2min
D. For time: Accumulate 8 minutes of front bridge 


  1. 1.1.1 cluster = 3 singles with 10s rest b/w them (specified 10s b/w reps), then rest 2m and perform 5 sets as Rx'ed

  2. A disgustingly humid day here in north Alabama, especially in the un-airconditioned garage.

    A. 125/130/135/140(failed 2nd rep, got 3rd)/140(failed 2nd and 3rd). Feeling better and faster on snatches since I started working them w/no feet movement to work on chasing the bar forward. Feel like I'm getting on my toes less than I was. Will get video soon.
    B. 240/245/245(failed 2nd and 3rd rep)
    C. 3/3/2 - weak
    D. 4:51 (I could've been 3:51, but that seems fast...penalty I pay for not setting a timer and using a clock)

  3. Power

    A. 185 - easy, all sets solid, overhead position very solid
    B. 325 (92%) - heavy but not a grinder controlled tempo well
    C. 135x8, 155x8x3 sets - haven't done goodmornings in a long time and tempo made them tough so didn't push it

    EMOM 8 mins
    1st min: GHR x 10, 10, 8, 8
    2nd min: GHD situp x 12, 12, 10, 10

    Also worked in 5 sets of 3 on bar muscle ups throughout workout, nothing that would cause much fatigue just full rest skill work. I trained at STRONG Gym again and wanted to get some skill work in on the bar muscle ups since I can't do it at home. Figured out my kip on them and last two sets pretty solid. Also wanted to do GHR and GHD situps since I can't do them at home. I know this added to volume and this week since to be a lower volume week but wanted to get in things I can't do at home.