Today was overall a decent session in the gym. Happy to be throwing around some heavier loads... snatched and clean and jerked the heaviest I have since the marathon ... being lighter and not focusing on maximum strength has been different for me, but overall I am enjoying it and enjoying being injury free.
A.
A.
Snatch
1 set x 1 rep
Find new one rep max.
B.
Clean and Jerk
1 set x 1 rep
Find new one rep max.
-These were all power cleans and split jerks ... singles went 245#, 275#, 290# ... called it there at 290#, possibly more there, but this was the most I've done in a very long time ... clean got a little sketchy, don't want to risk re-injury. Looking to do 315#+ soon.
-These were all power cleans and split jerks ... singles went 245#, 275#, 290# ... called it there at 290#, possibly more there, but this was the most I've done in a very long time ... clean got a little sketchy, don't want to risk re-injury. Looking to do 315#+ soon.
C.
Front Squat
2 sets x 3 reps @ 80% (255#)
80% of your one rep max front squat
-Complete, didn't do these off a true 1 RM, just the heavy single I did last week, very light, just tried to maintain good positions.
-Complete, didn't do these off a true 1 RM, just the heavy single I did last week, very light, just tried to maintain good positions.
D.
Overhead Plate Walking Lunge (55/35#)
3 sets x 24 reps
GHD Plank Hold
3 Sets x :60
E.
Single-Arm DB Muscle-Snatch 3 Sets x 6-8 reps (each arm)
Band Twists
3 sets x 10 reps
10 reps per. Quality reps.
-Complete, went 70# for 1 set, and then 95# for two sets ... used 1 red band for the twists
-Complete, went 70# for 1 set, and then 95# for two sets ... used 1 red band for the twists
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