Mon 18JUL16

AM – Week 2 of 4
A) AB 5 min @80% AEr
rest walk 400m x 5

1. 60 cals
2. 63
3. 61
4. 58
5. 62

B)Duck walk: 50′ x 5 sets; rest as needed

Done

C)Overhead Squat: 3 sec puase at 90 degress down, 3 sec pause in bottom, 3 sec pause at 90 degress on way up; 5,5,5,5,5,5; rest as needed – LOW load, PERFECT stability and positions

45, 45, 55, 55, 65, 65

PM
A)Segment Snatch: 1 rep – every 75 sec x 12 sets – building load, mechanics focus – building load from previous week, no pauses

Started at 125. Added 10# each set. Finish at 235. Easy. No pauses so just regular snatch.

Last week started at 95 and finished at 220 but paused above knee and in squat.

B)Snatch Pull: 2,2,2,2,2,2; rest as needed – 100% of RM

All at 285. Felt strong- like I could have snatched that today.

C)Back Squat
6-8 x 3,
4-6 x 2,
2-4 x 1;
rest as needed – incrasing load from previous week

245 x8, 265 x8, 285 x8
315 x6, 335 x6
395 x4

– A TON easier this week. Last week all weights btw 225-365 and I was struggling.

D) DB RFESS: do this at a decline; 10-12/leg x 2; rest as needed

70/h x12 x2
– Burn.

E)FT:
9 HSC – 265#
7 ring MU
6 SC&J – 265#
9 ring MU
3 SC – 265#
12 ring MU
1 SC thruster – 265#
15 ring MU

16:34

HSC: 4/singles. Just having a very hard time stringing these together. Awkward for me.

– The rest of the bar work quick singles and no real problems. SC&J were tough. SC Thruster up easy.

MU: UB x7, UB x9, 6/6, 4/4/3/4. Triceps slowing me down and then the pulls started to go but no fails.

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