May 9th, 2016

A. Six sets of:
Snatch Balance + Overhead Squat w/3-second pause in the bottom
*Set 1 – 2 reps @ 50% of 1-RM Snatch
*Set 2 – 2 reps @ 60%
*Set 3 – 1 rep @ 70%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 80%+
*Set 6 – 1 rep @ 80%+
Rest as needed

B. Four sets of:
Mid-hang Clean (above knee) + Low Hang Clean (below knee) + Front Squat
*Set 1 – 2 reps @ 50% of 1-RM Clean
*Set 2 – 2 reps @ 60%
*Set 3 – 2 reps @ 70%
*Set 4 – 2 reps @ 70%
Rest as needed

C. Six sets of:
Back Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 70%
*Sets 3-6 – 2 reps @ 80%
Rest as needed

+
5 minute amrap:
3 Strict Pull-ups
6 Ring Push-ups
24 Double Unders

Rest 3 minutes
x 2

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18 Comments

  1. A. 63/75(used change plates)/88/103/103/113
    B. 83/103/120×3
    C. 153/178/203×3
    Skipped metcon very beat up from Saturday but I really wanted to try out my new lifters/ get some light lifts in. Once I started getting going I felt better. The CNS is a crazy thing though and I was definitely way more fatigued at these weights than normal. Feel much looser though!

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  2. Going to be out of the gym for a few days+ nursing rugby injuries to my neck/back. Can’t do anything with my upper body until I get checked out by PT this week. Spending lots of time with ice packs.

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  3. A. 95, 115, 130, 150×3
    B. 115, 140, 160×2
    C. 195, 225, 260×3
    +
    7+3+2
    5+3+2
    DU went really well on the first round. Tripped a bunch on the second and had to break the pull-ups toward the end. All in all felt good tho.

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  4. A. 63,83, 93, 103, 113, 123
    B. 83,103,118,118
    C. 155,185,205×4
    +
    6+3
    5+3+6

    Those hang cleans got tough! Everything felt pretty good today. Feeling rejuvenated after my week off! Metcons were fun. DUs feeling like they’re coming along. Only tripped once. Yay!

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  5. A. 53, 73, 78, 88, 93, 103
    B. 83, 98, 113×2
    C. 135, 169, 185×3
    D. 4+3; 3 or 4 can’t remember; finished a full round just unsure which. Strict pull-ups were tough

    Current mood: tacos 🌮

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  6. A. 53, 73, 78, 83, 88, 93
    B. 83, 98, 113×2
    C. 135, 155, 175×3
    D. 4+3; and then 4+9

    Pretty happy with how the metcon went – not a strong workout on paper for me but it didn’t feel terrible!

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