April 18th, 2016

Week 2 (of 12) in our first block of accumulation phase

A. Five sets of:
1 Snatch Balance + 2 Overhead Squats @ 70-80%*
Rest as needed

*Look to build off of last week, while keeping good speed and positioning throughout

B. Five sets of:
1 Halting Snatch Deadlift + 1 Snatch High Pull + 1 Power Snatch @70-80% of 1-RM Snatch
Rest as needed

*Halting SN DL is just lift off the ground and stop at the pockets with the shoulders STILL OVER THE BAR, pause for a moment, then back to the floor. Then High Pull, then PS, elbows high on both

C. Five sets of:
Pause Back Squat @23X1
*Set 1 – 3 reps @ 50%
*Set 2 – 3 reps @ 60%
*Set 3 – 3 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 80%
Rest as needed
*Focus here is on solid, upright posititioning in the bottom, weight back, chest leading on the way up.

D. Three sets of:
Split-Stance Behind the Neck Press x 8 reps
Rest 60 seconds
Single Arm Dumbbell Row x 8 reps/arm @2111
Rest 60 seconds

E. Three sets of:
Sorenson Hold x 30 seconds (weighted)
Rest 30 seconds
DB External Rotations x 10/arm
Rest 30 seconds

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13 Comments

  1. A. 115, 125, 135, 145, 155
    B. 125, 125, 130, 135, 140
    C. 160×3, 190×3, 225 x3, 255 got 1 and missed 1, then same thing with 255 again. damnit.
    D. 75, 75, 85. Did rows with 62# DB.
    E. 10, 15, 20# on holds. And 5# on DB external rotations.

    Feeling pretty tired today. Sun and warmth got to me.

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  2. spring weekend got me like http://d30ki5o9zl6jo9.cloudfront.net/image/48cea6b6e878a785715ca3b897820e03.gif?x=400&y=400&icq=90&v=1&sig=3a610b47537456eda30c70cf5cc85770

    SO happy there was no conditioning work today lol
    happy to be getting back at it though!

    A. 85 / 90 / 90 / 90 / 90
    B. 85 / 90 / 90 / 90 / 90
    C. 95 / 110 / 130 / failed 150 / 145 / 145
    D. 60# for press; 35# for row (probably should have gone lighter for the rows)
    E. i. 10# for external rotation; 20# for hold
    ii. 15#; 25#
    iii. 15#; 25#

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  3. A. 73×3, 78×2; felt pretty weak with these
    B. 78×2, 83×3; as did these
    C. 113-138-163-183-183; the pause is tough
    D. 33,43,53 for the press / 30 lb DB
    E. 5/5/5 for the ext rotations & 10/25/25 for the hold; i felt like i could have done more for the hold but i really didn’t know how much i should be doing

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  4. A. 135
    B. 135×3, 145×2
    C. 165, 195, 225, 260, 260 – these felt pretty good.
    D. Presses at 195, rows at 60, 70, 70
    E. 15,20,25/10,5,5

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  5. A. 135×1
    B. Skipped
    C. 175, 205, 245, 275, 275
    D. Skipped
    E. 20/5
    Had to skip all the barbell work. Tore my hand on Saturday( not that bad I’m just a little bitch when it comes to stuff like that) I couldnt really hold on to the bar without throwing my form to shi**. Hopefully it feels better tomorrow.

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  6. A. all at 103
    B. all at 103
    C. 115, 135, 155, 175 (missed the second so I went back down), 165 (2)
    D. 45, 55, 55 presses
    35, 40, 40 rows
    E. skipped to go play soccer
    Still feeling sore and beat up from the weekend so I tried to stay kind of light.

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