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.