A.
Five sets of:
Front Squat x 2 reps
Build over the course of the five sets from 80% to as heavy as you feel possible with good mechanics today.
Rest 3 minutes
Results: 195, 210, 225, 235, 235
Notes: I struggled with the 235 today. I was surprised because I thought my max was 250.
Five sets of:
Front Squat x 2 reps
Build over the course of the five sets from 80% to as heavy as you feel possible with good mechanics today.
Rest 3 minutes
Results: 195, 210, 225, 235, 235
Notes: I struggled with the 235 today. I was surprised because I thought my max was 250.
B.
Every minute, on the minute, for 10 minutes:
High Hang Snatch x 1 rep
Every minute, on the minute, for 10 minutes:
High Hang Snatch x 1 rep
Loading by Minute – 60%, 65%, 70%, 75%, 80%, 85%, 90%, 95%, ?, ?
Adjust loading as needed based on feel. Smaller jumps are fine.
Results: 60% = 80, 65% = 85, 70% = 90, 75% = 95, 80% = 105, 85% = 110, 90% = 115, 95% = 120, 95% = 120, 95%=120
Notes: Failed twice getting the 120. Really focused on trying to combine the hips, with the shoulder shrug while still keeping vertical. It felt awkward but I did feel improvements towards the end. Can still be more explosive with the legs and time the hips with the shoulders better.
Adjust loading as needed based on feel. Smaller jumps are fine.
Results: 60% = 80, 65% = 85, 70% = 90, 75% = 95, 80% = 105, 85% = 110, 90% = 115, 95% = 120, 95% = 120, 95%=120
Notes: Failed twice getting the 120. Really focused on trying to combine the hips, with the shoulder shrug while still keeping vertical. It felt awkward but I did feel improvements towards the end. Can still be more explosive with the legs and time the hips with the shoulders better.
C.
Five sets of:
5 Squat Cleans (185/135 lbs)
10 Handstand Push-Ups
15 Pull-Ups
10 Thrusters (95lbs)
Rest 3 minutes
Results: I only did three rounds. Each round was 5+min. Not good. Had confidence issues with squat cleans. I was frustrated that couldn't do them quickly because I was working on the form. In the form I was working on being more explosive with the hip drive/legs and timing that with the shoulders better. In the last round I felt for brief moment a little more explosive with the legs. The handstands are weak. The first round I did 9, 1. Then the second round it was 3, 3, 3, 1. Third round it was 5, 2,1,2. Pull ups were excellent. I did 15 all three rounds without stopping. In the thrusters I moved my hands in the bar and that allowed more hip drive and put less stress on my shoulders lifting the weight over my head.
Five sets of:
5 Squat Cleans (185/135 lbs)
10 Handstand Push-Ups
15 Pull-Ups
10 Thrusters (95lbs)
Rest 3 minutes
Results: I only did three rounds. Each round was 5+min. Not good. Had confidence issues with squat cleans. I was frustrated that couldn't do them quickly because I was working on the form. In the form I was working on being more explosive with the hip drive/legs and timing that with the shoulders better. In the last round I felt for brief moment a little more explosive with the legs. The handstands are weak. The first round I did 9, 1. Then the second round it was 3, 3, 3, 1. Third round it was 5, 2,1,2. Pull ups were excellent. I did 15 all three rounds without stopping. In the thrusters I moved my hands in the bar and that allowed more hip drive and put less stress on my shoulders lifting the weight over my head.
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