Sunday, November 29, 2015

Monday November 30, 2015-

A. Snatch Balance; 2-2-2-1-1-1; rest 90-120s
B. Snatch; 1.1x5, rest 10s/2m
C. Back Squat; build to a tough 5, then move on
D1. Wtd Back Ext; 6-8x4, rest 1m
D2. Stability Ball Leg curl @3030; 10-12, rest 1m

10 Minute Row or AD @low effort 

HPA - Power 
A. High Hang Squat Snatch, work to max 
B. Power Clean . Above knee Hang Squat Clean thruster . Push Jerk . Split Jerk, - work to tough set 
C. Back Squat, work to tough set of 5 reps 
D. 4 sets: 
Wtd Back Ext, 6 reps 
Hold sorenson for :30 
Slide Board Leg Curls @ 31X0, 6 reps
rest 2 min b/t sets 
*sub slide board with stability ball leg curl if needed*     


  1. Power:

    A. 185. I was getting under 195 and even 200 but wasn't able to keep stability today.
    B. 205. Thruster is the limiting factor on this.

    All I could get in with coaching. Will make up.

  2. Gold

    A. 205x2, 215x2, 225x2, 235, 255, 275 PR
    B. 185x1.1, 195xf.1, 195x1.1, 205x1.1, 215x1.1
    C. 315x5 (thought it was 325, oh well)
    D1. Good morning - 135x8x3 sets
    D2. Stability ball leg curl x 10 x 3 sets
    E1. Deadbug x 6 x 2 sets
    E2. Kneeling pallof press x 3/side x 2 sets
    E3. Rkc plank x 2 x 2 sets
    E4. Side plank x 2 x 2 sets

    Focused on 10 second contraction RKC style on all core work at the end. 275 snatch balance ties OHS PR. 215 for cluster double is PR. Thought I was hitting 315 for 5 today but can do that later in week. Solid day.