Feeling kind of tired today and my legs were definitely feeling the squat volume from yesterday, but overall I felt pretty good. An hour or 2 of extra sleep could have helped.
Programming
A) Power Snatch + Hang Snatch
6 sets ascending - 2-3 min rest
B) Clean + Mid Thigh Hang Clean
6 sets ascending - 2-3 min rest
C) Clean Pulls
3,3,3,3,3
D) RDLs @ 42X2 tempo
E1) 12-15 GHD @ 31X1 Tempo
E2) 10 Weighted Back Extensions @ 3113 temp
45 sec rest between supersets
Results and Notes
A) Old power Snatch and Hang Snatch PRs were both 205 so my goal was to get there.
135/155/175/185/195/205(F) - Fail on the Hang snatch. BIG weakness here
B) Last Clean double was 285 so I just wanted to get 275. Felt good today so I went for it. Video of 295 attempt.
225/245/255/265/275/295 (F)
C) 275/295/295/315/315 - Felt solid. 315 was where my form would ALMOST break on the 3rd rep. No straps.
D) 135/185/225/245/275 - Not knowing where to start these made me be a little light in the beginning. Everything over 225 was VERY heavy.
E1/E2) Was much more difficult than I thought it would be. Went 12 for each of the GHDs and 10/10/15/15 for the back extensions. The tempo was pumping my hamstrings and glutes pretty bad by the 3rd set.
Too big of a range on D. Try more warm-up sets if you are unfamiliar with a movement. Overall, I'm gonna be a little hands off with you because your results have been good through testing. Will just add notes about tweaking your efforts/ approach for the next 2 weeks while you settle into the actual program.
ReplyDelete10-4. I've done RDLs before, but never at tempo and never anywhere near 225+
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