June 14th, 2016

Barbell Work
A. Six sets of:
Snatch Grip Behind the Neck Push Press;
70%-80% x 5 reps x 3 sets
Then
3 x 3 at 80+% (build each set as able)

B. Eight sets of:
Power Clean from Pauses @ 1″ off the ground and top of knee
*Set 1 – 2 reps @ 50% of 1-RM Power Clean
*Set 2 – 2 reps @ 60%
*Set 3 – 2 reps @ 70%
*Set 4 – 2 reps @ 70%
*Set 5 – 2 reps @ 80%
*Set 6 – 2 reps @ 80%
*Set 7 – 1 rep @ 85%
*Set 8 – 1 rep @ 85+%

C. Three sets of:
Jerk Balance x 5 reps
(focus on driving the hips straight down here)

D. Ten sets of:
Snatch Lift Off (hold for 1-second at the knee)
*Set 1 – 3 reps @ 50% of 1-RM Snatch
*Set 2 – 3 reps @ 60%
*Set 3 – 3 reps @ 70%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 80%
*Set 6 – 3 reps @ 80%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 100%
*Set 9 – 1 rep @ 110%
*Set 10 – 1 rep @ 110%

+
Conditioning (alactic):
Every 2 minutes, for 20 minutes (10 sets):
10 Second Hill Sprint or Bike Sprint

*Recovery walk back down

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10 Comments

  1. A. 135, 145, 155 5×3. Then 165, 175, 175 3×3
    B.105-195
    C. 145, 175, 200×4 failed the 5th rep
    D.95-225
    E. Decided to do cals on the ass bike.
    6,8,8,8,8,9,8,9,9,8
    Ps: sorry Adam the bike I started with the chain came off the wheel on the handle part on my first round.

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  2. A. 95 & 103/113/123#
    B. 83-138#
    C. 103/113/123. These still feel a bit awkward
    D. 83-128#
    Had to run to a dance practice, so will have to make up runs.

    Overall things felt ok for taking a few days off.

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  3. A. 135×2, 145, 150×2, 155
    B. 115-205 (90%). Did them wrong until the last set and did a clean at 1″ and then another at the knee. So I did twice the cleans.
    C. 135
    D. 95-185
    E. Done.

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  4. A.135,140,145 then 155,160,165
    B. 135,140,165,165,190,190,205,215
    C. 135,155,155
    D. 135,135,135,155,155,155,175,185,195,195
    E. Did 10 sets of 10 second hill sprint.

    Solid day, glad it went well when I was feeling a bit tired.

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  5. A. 155-165-175, then 185-195-215. made a bigger jump.
    B. 135-245. last one was challenging. a little wider with my feet than I’ve been aiming for.
    C. 135-235
    D. 10×10 sec sprints up the hill adjacent to the gym.

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  6. Made up yesterday’s workout today after a dreadful, long Tuesday.

    A. 83,93,103,108,113
    B. 83,93,108, 128,128,138,128
    C. 93,103,113
    D. 83,88,93,98,103,108,113,118,123,128
    +
    4,6,6,7,6,6,7,6,6,7
    Cals on bike.

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