Post by TM79 on Jul 17, 2016 16:49:41 GMT
Squat
Work up to a 3 Rep Max for the day.
5x135, 5x185, 3x225, 3x245, 3x265
3 Position Power Snatch
Work up to a 1 Rep Max for the day.
1x65, 1x75, 1x85, 1x95
Then, one set of Squats at 50% for max reps: 5 Reps (interrupted), 27x155
Then, one set of Snatch Pulls at 110% of Snatch 1RM for max reps: 17x135
Time: 39:20
Assistance
4 Rounds:
10 Box Step-ups (per leg), 24" Box
20 KB Swings, 40 lb Dumbbell
10 Knees to Elbows
Time: 12:20
Conditioning: Interval Burpees
20 Burpees Slow: 2:03
20 Burpees Fast: 1:19
20 Burpees Fast: 1:16
20 Burpees Slow: 1:57
*Rest 1 minute between rounds.
Comments: Normally I would take a day off after a distance run, but I've got a super long work day tomorrow so I want to go ahead and get this one in. Legs are definitely still sore from yesterday's run. Only 80 degrees, but very humid.
Squats: Decent sets. Would have loved to do this with fresh legs though. My current 3RM is 275 so still a good showing.
3 Position Power Snatch: That is one full power snatch, one starting right below the knee and then one hang power snatch. Good stuff. Form looked pretty decent to me.
Burnout Sets: Was interrupted by my wife an daughter after five reps of squats so I started over and got 27. Not bad. Decent showing on the Snatch Pulls too.
Assistance: Went with lighter weight and higher volume today. It still sucked, believe me...
Burpees: Decent times on those sets. I don't think I have anything left to sweat out at this point. My clothes are dripping with sweat and there's a big puddle on the platform where I was doing burpees. Glad to have gotten this one out of the way. I'm planning to do a metcon tomorrow or Tuesday. Hope you all have a good day!
Work up to a 3 Rep Max for the day.
5x135, 5x185, 3x225, 3x245, 3x265
3 Position Power Snatch
Work up to a 1 Rep Max for the day.
1x65, 1x75, 1x85, 1x95
Then, one set of Squats at 50% for max reps: 5 Reps (interrupted), 27x155
Then, one set of Snatch Pulls at 110% of Snatch 1RM for max reps: 17x135
Time: 39:20
Assistance
4 Rounds:
10 Box Step-ups (per leg), 24" Box
20 KB Swings, 40 lb Dumbbell
10 Knees to Elbows
Time: 12:20
Conditioning: Interval Burpees
20 Burpees Slow: 2:03
20 Burpees Fast: 1:19
20 Burpees Fast: 1:16
20 Burpees Slow: 1:57
*Rest 1 minute between rounds.
Comments: Normally I would take a day off after a distance run, but I've got a super long work day tomorrow so I want to go ahead and get this one in. Legs are definitely still sore from yesterday's run. Only 80 degrees, but very humid.
Squats: Decent sets. Would have loved to do this with fresh legs though. My current 3RM is 275 so still a good showing.
3 Position Power Snatch: That is one full power snatch, one starting right below the knee and then one hang power snatch. Good stuff. Form looked pretty decent to me.
Burnout Sets: Was interrupted by my wife an daughter after five reps of squats so I started over and got 27. Not bad. Decent showing on the Snatch Pulls too.
Assistance: Went with lighter weight and higher volume today. It still sucked, believe me...
Burpees: Decent times on those sets. I don't think I have anything left to sweat out at this point. My clothes are dripping with sweat and there's a big puddle on the platform where I was doing burpees. Glad to have gotten this one out of the way. I'm planning to do a metcon tomorrow or Tuesday. Hope you all have a good day!