Monday, December 31, 2012

December 31st, 2012


Workout of the Day


A. Four sets of:
3-Position Snatch
(high hang, mid-thigh, floor)
Rest as needed

B. Three sets of:
Halting Snatch Deadlift + Snatch Pull
Rest as needed

C. Three sets for times:
Row 300 Meters
135/95 lb Squat Snatch x 7 reps
Rest 3 minutes

D. Back Squat
* Set 1 – 5 reps @ 60%
* Set 2 – 3 reps @ 70%
* Set 3 – 2 reps @ 80%
* Set 4 – 1 rep @ 90%
* Set 5 – 1 rep @ 90-95%
* Set 6 – Max reps @ 85%
(no significant pause at the top, just take the time to breath, brace and go)
Rest 2-3 minutes between sets


A. 115#s, 135 (F), 125, 135 (Got high hang & mid-thigh, but failed on full snatch)

B. 205#s all 3 sets
Snatch form was off on A.  Stayed light on B and just really worked on technique/full extension on pulls

C. 3:00, 2:17, 2:19
First round I was still off and was a little all over the place.  The bar went up okay, just had trouble with getting under the bar quickly/timing.  Form started clicking the 2nd and 3rd round (for the first time in awhile on squat/full snatch).  All singles (need to push to get doubles w/135#s), but it felt really good

D. 5 x 205#s, 3 x 240, 2 x 275, 1 x 310, 1 x 320, 290/85% x 5
I was hoping for more on the max reps, I got 5 reps w/90% a few weeks ago, the last 3 sets felt really heavy today.

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