6/26/17

The class workout was fairly stupid this morning... so programmed a solid session for open gym. I was sore in my biceps, quads and upper back this morning... but overall I felt pretty good once I started moving. The conditioning workout today DESTROYED me... the push-press/overhead walking lunge combination was a total bitch. Really big effort today, solid day training. 

A.
Every 2 minutes, for 12 minutes (6 sets):
2-Position Snatch x 1 rep (Mid-Thigh, 2″ Below the Knee – hold each of those positions for 2 full seconds before performing the snatch)
Build over the course of the 6 sets to today’s heavy-ish.

-135#, 135#, 155#, 155#, 175#, 175# ... kept it light on focused on speed and position, solid warm-up.

B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch
*Sets 1-2 = 3 reps @ 65-70% (165-175#)
*Sets 3-4 = 2 reps @ 75-80% (185-205#)
*Sets 5-6 = 1 rep @ 85-90% (215-225#)

-Triples = 185#
-Doubles = 205#
-Singles = 225# ... felt very solid on all of these. 

C.
Every 7 minutes for 21 minutes (3 sets):
30/20 Calorie Assault Bike
10/7 Muscle-ups
10 Push-Press (155/105#)
10 Overhead Walking Lunges (155/105#)

-5:32 ... UB MU ... 9/1 Push-Press ... 6/4 lunges
-6:48 ... UB MU ... 5/4/1 Push-Press ... 6/4 lunges
-8:06 ... that last set was completely terrible. I really fell off on the pace here... had to break up the muscle-ups 5/5 ... 5/4/1 Push-Press ... 6/4 lunges ... had to take some big breaks here, my shoulders were just wrecked. Great training.