A. Muscle Snatch; 1 every 90s x5 sets (tough weight)
B. FS @20x0; 3 reps x10 sets; rest 2-3m (heavier than last week)
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3 Sets:
AMRAP UB Wtd. Pullup @15% BW
:20 Rest
10-12 Dual Chest Supported DB Row
2:00 Rest
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15 Minute Z1 Airdyne
HPA BLUE
A.Power Snatch. Hang Power Snatch. OHS 1.1.2 x 5 sets, rest 2 min
B. Back squat @ 20X1, work to a tough set of 3
C. Pronated weighted chin up 4-6 reps x 5 sets, rest 90 seconds
D. Double arm farmers carry, 400m for time 32/24kg in each hanHPA - Power
Snatch varied - snatch drop set - squat varied - core/pchain
A. Above knee hang Squat snatch, 2 rep -- work to tough set (without dropping b/t reps)
B. Above knee hang Squat snatch, 2 rep (without dropping) @ 92% of part A x 4 sets rest 1m30
C. Back Squat @ 20X1, 3 reps @ 80%RM x 4 sets rest 3 min -- include effort in notes
D1. DB RDL, 10-12 reps x 4 sets rest 0
D2. Stability ball leg curls, 10 reps x 4 sets rest :45
D3. Stir the pot, 1 min total movement x 4 sets rest :45
Blue
ReplyDeleteA. 120 x 5 sets. Went with a little bit lower weight on this and worked the snatches with my feet staying planted on the ground to try to prevent me chasing the bar forward. Felt better, actually. Felt quicker under the bar.
B. 195/215/240
C. Loads were 10/12.5/15/15(fail, 3 reps)/12.5(fail, 3 reps...chin not quite to bar on 4th).
D. 4:22. Used heaviest KB I had (24 kg in each hand)
Power
ReplyDeleteA. 175, 185, 195 - very very pleased with this
B. 180 - all sets pretty smoth
C. 285 - felt like 80% should, not speed weight, not a grinder
D1. RDL - 225x10x4 sets - rest 45 secs
D2. GHR x 8 x 4 sets - rest 45 secs
D3. GHD situps x 10 x 4 sets - rest 45 secs
Very solid day of training. I trained at my buddies place STRONG GYM again and they have a really nice york combo bar with GREAT spin, always makes me snatch better. The grip was not a factor today, it was much better. Also felt very quick under the bar especially with the first rep. Squat moved as it should, solid weight, probably could have done 5x5 with the weight, also put belt back on today. Had to alter posterior/core work with what was easiest based on where things were located. Also tried to do some things that I can't do at home. Today was actually first time doing GHD situps and was able to do them full range of motion but kept the volume low since it was first time doing them. The RDL/GHR combo really hit posterior chain good. I know I am falling behind on days but will be able to train tomorrow and friday to get semi caught back up.