July 15th, 2016

*For the waveload Snatch and C & J, work as close to these percentages as you can, but focus on solid, fast reps. If you were off the percentages last week, the goal is to add ~3% to each lift this week. Remember, you never get stronger from missing reps!

Barbell
Technique Primer of Choice – 15 total reps

A. Snatch –
73%x3, 78%x2, 83%x1,
76%x3, 81%x2, 86%x1,
78%x3, 83%x2, 88%x1

B. Clean & Jerk –
*Be sure to spend a couple of minutes working on Jerk technique after transitioning from the Snatch
73% x (3+1), 78% x (2+1), 83% x (1+1),
76% x (3+1), 82% x (2+1), 86% x (1+1),
78% x (3+1), 83% x (2+1), 88% x (1+1)

C. Front Squat – 75%x3x2; 80%x3x3

+
Conditioning
“Amanda”
For time:
9-7-5
Ring Muscle-Ups
Snatches (full squat) @135/95 lb

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8 Comments

  1. A. 135, 145, 155
    140, 150, 160
    145, 155, 162
    B. 164, 175, 186
    171, 185, 193
    175, 186, 198
    C. 236, 3×2. 252, 3×3
    D. 4:56 mu’s 6+3, 4+3, 2+2+1
    Snatches were all singles. Huge pr from my last time….several years ago. (10:58)

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  2. A.
    135/145/155
    140/150/160
    145/155/162
    B.
    171/183/195
    178/192/202
    183/195/206
    C. 225/240
    Amanda: 7:01 – the rounds of 9 and 7 went well and finished a little under 4 minutes. Everything felt smooth and I kept moving. Muscle ups were 6-3 and 4-3. The last round, though, was horrible. I failed two muscle ups and three snatches. The round of 5 took me 3min. Ugh. Next time I will keep it together.

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  3. same number as Nic on parts A and B.
    C. 215/228
    D. 5:18
    MU went 6-3,5-2,5
    Snatches all singles, no misses.
    I did this a year ago and it was 11:47. So big PR but I know I can go sub 5 if I push the tiniest bit harder. Maybe UB on MU next time?

    Great day training with Brayn and Kris.

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  4. A. 93/98/103
    95/100/108
    98/103/110
    B. 115/123/133
    120/128/136
    123/133/140
    C. 153x3x2/ 163x3x3
    D. (Done Saturday) 9:56
    Snatches felt great, really feel like I’m hitting the correct points improving my form. Amanda went okay, I broke up the muscle ups 5/4, 4/3, 3/2. Failed a few snatches in the first round then they felt smooth after that.

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  5. Gym was a 45 min walk away so I only had time/energy for a quick session. Got all the wave loading done. Snatches felt pretty good, but still feeling slow and tight on the cleans. Very much the same way I felt earlier this week with the clean complex. Glad to have hit all reps at increased percentage without lifters though. Definitely want to do Amanda, but want to save it for when I’m home.

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  6. Only posting 6 days later…
    A. 86, 92, 98
    90, 119, 101.5
    92, 98, 104
    These felt really good.

    B. 115, 123, 131
    120.5, 129.5, 136
    123, 131, 139
    These felt better as I went along

    C. 155 & 165. 3rd squat on each was challenging

    D. had to skip to amanda to get to the theatre!

    Liked by 1 person

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