12/5/17

Had a very good workout this morning... went to Open gym and got to put in a little more lifting volume than usual. It was a fun workout. 225# snatch and 385# back squat for the day were both pretty solid.

A.
Every 2 for 6 (3 sets):
High-Hang Snatch x 3 reps @ 50-60% (135-145#)

Every 2 for 6 (3 sets):
High-Hang Snatch + Hang Snatch x 3 reps @ 70% (175#)

Every 2 for 6 (3 sets):
Snatch Pull + Snatch @ 80-85% (195-205#)

Every 3 for 9 (3 sets):
Snatch x 1 rep @ 92% (225#)

-Complete except I missed the first snatch at 225# ... came back and got the next two. All the reps up until that first miss felt very good.

B.
Back Squat
5 x 55% (225#)
5 x 65% (265#)
3 x 75% (305#)
2 x 85% (345#)
2 x 90% (365#)
1 x 90% (365#)
1 x 90%+ (375#)
1 x 90%+ (385#)
Rest as needed between sets

-Complete ... all of these felt very good. Definitely more there on the singles, but just called it at 385# and moved on.

C.
3 RFT:
12 Burpee Box Jump Overs (24/20")
15/12 Calorie Assault Bike
9 Strict Deficit HSPU (2")
15/12 Calorie Assault Bike
6 Left Arm DB Overhead Squats (50/30#)
6 Right Arm DB Overhead Squats (50/30#)

-18:52 ... rough workout, killer on the shoulders and legs. Fun and different workout for me. I don't think I've ever done this many deficit strict HSPU in a workout. My wife kicked my ass on this... particularly the HSPU... my sets were 5/3/1 ... 4/3/2 ... 3/3/2/1 ... rough.