October 27, 2014

A) One length each:
High Knees
Butt Kicks
1/2 Gasser @ 50%
Bear Crawl
High Kicks
1/2 Gasser @ 75%
Scap Activation
Burgener/Thacker warm up

B) Every 45 seconds for complete 6 rounds:
Set 1: Snatch Balance (0 seconds)
Set 2: High Hang Snatch (45 seconds)
Set 3: Snatch (90 seconds)

C) Back Squat 5 x 3 @ 31X1 tempo

D) 5-4-3-2-1 For time:
Hang Snatch @ 95#/65#
Bar Muscle up

One thought on “October 27, 2014

  1. Good one today, starting back into heavy bench after 2 weeks of deload.
    Warmed-up.
    Bench warm up, then pause bench, 3-5 sec, increasing pause with increasing weight.
    225×10, 275×5, (280×5)x2, 295×3, (315×1)x3, burned the chest with 230×20 TNG.
    All sets done with 1round of:
    Muscle snatch + sotts pressx3, stand and strict press, push press Chinese style (snatch grip) + drop snatch (no dip); moved quickly to 135#.

    Took awhile, but went onto B) anyway
    135, 155, 175, 195(f), 195. Felt off balance like crazy, figured I had had enough snatch for today.
    C) IT band problems have limited weight, so I’ve been doing high-bar pause squats, into thruster. Did snatch grip today.
    135×5, 185×5, 225×5, 245×2. Read the thing wrong… Was fatigued enough though.
    D) ran out of time but got the 5s done easily. Glad know I still have bar MUs, felt like I could have done 10+ unbroken.

    Like

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