De load Week
AM
A. Back Squat – 80%x2x3
B. Snatch – 75%x2, 80%x2, 85%x1x3, 80%x1
C. Jerk – 75%x2, 80%x2, 85%x1x3
D.1 Snatch Pull – 100%x3x2, 105%x2x2
D.2 Pendlay row x 6 x 4 sets
PM
30 sec. AB sprint @ max effort
rest 3 minutes x 4
+
30- sec. row sprint @ max effort
rest 3 minutes x 4
+
10 min bike @Z1
+
Remainder of your time, spent on mobility, foam rolling and recovery
Had to squeeze this in at 4:30AM before work
Back Squats done at 308. Only got 2 sets in because hits were so locked up
Snatches done. Felt real good
Jerk, Snatch Pull , Pendlay Will be done after work
“Bike” Done. Had to do on a spin bike though with resistance cranked up
Will hit row after work
Good day to all
A. Back Squat – 80%x2x3
Off 306. Done
B. Snatch – 75%x2, 80%x2, 85%x1x3, 80%x1
Off 172. Made all. Wide stance might be a break through. Somehow it’s allowing my elbows to turn over faster? No idea how it’s correlated but that B character might be a genius.
C. Jerk – 75%x2, 80%x2, 85%x1x3:
Off 225. Made all
D.1 Snatch Pull – 100%x3x2, 105%x2x2
@173&@183
D.2 Pendlay row x 6 x 4 sets@153
PM
30 sec. AB sprint @ max effort
rest 3 minutes x 4
12/11/12/12
+
30- sec. row sprint @ max effort
rest 3 minutes x 4
153/154/153/147
+
10 min bike @Z1
Done
+
Remainder of your time, spent on mobility, foam rolling and recovery
Done and done. Lots.
Completed all the lifting for the day
rowing and biking maybe will be done tomorrow.
Still feeling sick and not 100%. Hoping to kick this thing by weekend.
B. Sqt 245 2×3
Sntch 125×2, 135×2, 145 1×3, 135×1
Jrk 165×2, 175×2, 185 1×3
Sntch Pulls 175 3×2, 185 2×2
Pend. Row 115×6, 125×5, 125x6x2
Rowed 30 sec effort, 2 minute rest 153m, 157m, 154m, 151m
subbed in 200m runx4 as the box has no assualt bike. No time there
A. Back Squat – Off 270lbs
B. Snatching – Off 150lbs
C. Jerk – Off 198lbs
D. Snatch Pull – Off 150lbs
E.
30 sec. AB sprint @ max effort
Rounds: 14/12/12/11
+
30- sec. row sprint @ max effort
Rowed at 1:34-1:37 for majority. Fell to 1:41 last round
F. 8 min EMOM
4-5 Muscle Ups
30ft Handstand Walk