May 6th, 2017

A. Snatch High Pull + Power Snatch off Blocks @ knee;
50%x2; 60%x2; 70%x2x5
B. Segmented Clean Deadlift; (pause for 2 seconds at 2″ off the ground, at the knee, at the pockets, then finish, then take 3 seconds to lower back down); 80%x5; 90%x5; 100%x3
C. Bench Press @41X1; x 5 reps x 4 sets

Assistance work
GH Raises x 8-10×3
Half Kneeling Arnold Press x 8/side x 3



  1. Barbell
    A. 63/73/88 felt pretty good.
    B. Went up to 145# and felt ok.
    C. 83/93/113/118

    Assistance work
    Forgot how good those GH raises are for my hamstring, so I’ll work on those more often.

    Liked by 1 person


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