4/25/23

AM Workout (0800)

Had a solid olympic weightlifting session this AM... felt a bit more recovered and strong on these snatches, fun stuff. 

A.

3 Sets @ 85% 

1 Snatch + 2 Overhead Squat 

*All sets at the same weight. Try not to move or adjust the feet between the snatch and the Overhead squats. 

-Complete, across at 85% (200#) ... felt surprisingly good.  

B.

“3 Position Snatches” 

7 Sets @ 75% 

1 High Hang Snatch + 1 Hang Snatch + 1 Snatch (floor) 

*High hang is in the pockets region or hip crease, Hang is from just above the knee, then you can drop the bar and do the last rep from the floor. All sets at the same weight. Work on trying to make footwork and balance consistent across all reps from different positions. Use straps if you have them! 

-Went every 2 for 14 at 75% (175#) ... this was really good work... I was definitely hitting better reps and positions at this lighter weight, great training. Hope I can do more of this loading/time domain in the coming weeks. 

C.

SLOW Snatch Deadlifts 

5 x 1 rep @ 90% 

*Slow means 3-4 seconds on the way up and 3-4 seconds on the way down. Focus on breath, staying tight throughout, and using the legs from the floor. 

-Complete, across at 245# ... this was slightly over 90%

D.

Back Squats 

4 x 5 reps @ 65-70% (285-305#) 

*With a pause at the bottom for the first 2 of the 5 reps each set. The focus here should be on depth and good upright torso positioning in the bottom.

-Complete, across at 65% (285#) 

E.

Every 2 for 10 (5 sets) of:

20 GHD Sit-ups

-Complete

PM Workout (1430)

Got in a quick shoulder pump in the afternoon ... very short workout, but worth it. 

A.

Seated Shoulder Press

3 sets of 10 reps @ – RPE 8/10 (Attempt to perform each set 5-10lbs heavier than last week)
*Rest 2:00-2:30 b/t sets

-115# across 

B.

Seated Alternating DB Shoulder Press

4 sets: 10 reps (each side) - RPE 8
*Rest 1:00-1:30 b/t sets

-2x25# DB across 

C.

Complete Iron Scap Protocol:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band

-Complete

D.

DB Snow Angel Raise

3 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x5# plates ... still tough