Today was a super solid session. I was sore in my triceps/shoulders/hamstrings... still PRed my strict press. I really wanted to PR... Pumped about that, stoked for this new cycle.
A.
Every 30 seconds, for 15 minutes (10 sets of each) perform the following:
Interval 1 (30s) – Drop Snatch x 1 rep
Interval 2 (60s) – High Hang Snatch x 1 rep
Interval 3 (90s) – Snatch x 1 rep
Perform all movements at 65-70% (150-165#) of your 1-RM Snatch.
-All reps complete at 70% (165#) ... no misses, felt really strong and fast.
B.
Every minute, on the minute, for 10 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:
-Complete off 190# ... set a PR at 192#, 2# PR, will still take it!
Two sets of:
Strict Shoulder Press x Max Reps @ 75% (145#) of today’s 1-RM
-6 reps
-7 reps
C.
Complete as many rounds and reps as possible in 12 minutes of:
3 Power Snatches (155/105 lbs)
6 Overhead Reverse Lunges (155/105 lbs)
9 Strict Stationary Dips w/Pause @ 1112
(stick to the tempo, pause one second in the bottom position, and two full seconds at full elbow extension)
-5 Rounds. Big effort here, overhead lunges have been a weakness... they are getting better though.
D.
Three sets of:
Bent-Over Barbell Row x 8 reps (155#) @ 2111
(note the tempo, pause at the top position for a full second)
Rest as needed
Chinese Plank x 60 seconds (face up - weighted with 55#)
Rest as needed
-Complete. Hamstrings toasted from those planks.
PM Workout (1945)
5 Sets:
500m Row
:90 rest
1. 1:39
2. 1:37
3. 1:35
4. 1:38
5. 1:37
-Ouch... wasn't feeling great... glad I got the work in though.
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