April 25th, 2016

A. Five sets of:
1 Snatch Balance + 2 Overhead Squat @ 75-85%*
Rest as needed

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

B. Halting Snatch Deadlift + Power Snatch; build to a heavy single in this complex; 4-6 sets

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

D. Three sets of:
Split-Stance KB Press (both arms) x 8 reps
Rest as needed
Single Arm Dumbbell Row x 8 reps/arm @2111
Rest 60 seconds

E. Three sets of:
Sorenson Hold x 40 seconds (weighted)
Rest 30 seconds
DB External Rotations x 10/arm
Rest 30 seconds

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17 Comments

  1. A. 95/95/95/100/100
    B. 85/90/95/100/105/105 DAMN these felt goooood!
    C. 95/115/135/failed third 150/145 (150 was out of my reach last time tooo 😦 😦 )
    C. 12kg + 30#; 12kg + 35#; 12kg + 35#
    E. 25#, 5#

    Like

    Reply

  2. A. 145, my right shoulder definitely lost strength and stability.
    B. 95,115,135,145,160,165. 10# life time pr 😎
    C. 175, 205, 245, 275
    D. 12kg X1, 16kgx2. 45×1, 50×2
    E. 40 sec x3 at 33#. 10#, 7#, 7# all x10
    Solid day!

    Liked by 5 people

    Reply

  3. A. 135, 140, 145, 155, 165 (165 felt great)
    B. 135, 145,145,155,165 (thanks jimmy for the help)
    C. 160,190,225,255(OOX)
    This is an improvement because last week I couldn’t get the second rep at 255 at all. I had the third rep, just got a little sloppy. Oh well! I came out laughing which was nice.
    D. Done with pinks KBS and red KBS for rows.
    E. Done with 20# on hold and 5# on rotations.

    Great atmosphere tonight!

    Liked by 6 people

    Reply

  4. A. 93×2, 103×3
    B. Up to 103, failed 108 a bunch of times
    C. 120/145/170/190 – these felt solid
    D. 12kg/44 lb kb
    E. 3x 20lb (2 x 10 lb plates)

    I agree w/ Cooper, great time tonight 👍🏼

    Liked by 2 people

    Reply

  5. A. Up to 123
    B. 118
    C. 110, 135, 155, 175
    D. Done, I think I did 12kg and 44lbs
    E. 10, 20, 25 (accidentally did 30 seconds for the first two rounds); 5’s
    I’m heading over to Performance programming for the next couple of weeks. Can’t hang with all you big dawgs anymore!

    Liked by 1 person

    Reply

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