Monday
A. Power Snatch. snatch- 1.1x4, rest 90s @ 180# for all sets- no fails
B. Split jerk, 3 reps x 5 sets @ 235#- no fails, however wasnt feeling to comfortable with jerks today, kept catching weird
C. Clean pulls, 5x5 rest 2 mins @ 285#- was def heavy but still motored through it
D. Back Squat, 5,5,5,3,3 rest 3 mins- 265,285,305,315,325
Tuesday
Row 3 mins @ 90% , rest 1:30 x 5 sets- pace per set- 1:55, 1:53, 1:53, 1:52, 1:52
+
10 min cool down
Wednesday
A. 3 position clean x 5 sets- built up to 255# with the only fail being on the below knee clean on the 255. more due to the fact that my left forearm is killin
start at 210# and add 10# per set
B. Push jerk, split jerk- 2.1x 4 sets all at 225#
C. snatch grip deadlift- 5, 5,5,3,3 rest 3 mins
* i called it quits after the cleans because arm was hurting pretty bad and dont want to cause any damage
Thursday
Z1
Friday
A. Snatch. Build to a tough single- 235#- attempted 240 got it over head pretty easy but lost it forward
B. Clean and jerk. build to a tough single- 285#- easy weight, misses the jerk on 295 and attempted 300 but misses the clean
C. Back Squats. 5,5,5,3,3 rest 3 mins- 275,285,295,305,325
D. GH raise 4-6 reps x 4 sets, 90 sec rest- sets of 6, this was cake
Saturday
10 rounds for time: 11:00- wasn't feeling great at all today, woke up feeling real shitty, also woke up with a knot in my neck, had real limited range of motion, hard time locking up,down and to the right,,,deff feel i cant shave off atleast a min
4 burpees
6 KBS 32kg
8 wall balls
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