Core:
Snatch + Hang Snatch: 110.2/50, 132.3/60, 154.3/70, 176.4/80
Snatch: 5×1@187.4/85, 10×1@154.3/70
Clean Grip High Pulls from box: 3@220.5/100, 220.5/100, 264.6/120, 286.6/130, 308.6/140
Pretty good workout, I wanted to work around 80% for singles on the snatch to work form. After the five singles I dropped the weight and worked technique more, trying to pull higher and closer to my body.
Warm Up:
Standing Abs: 2×25 w/doubled purple
External Rotation: 2×15 w/mini band
Behind the neck band pull aparts: 2×20 w/mini band
Pull Aparts: 2×20 w/mini band
Core:
Squat: 5@341.7/155, 363.8/165, 385.8/175
SLDL: 2×8@319.7/145
Reverse Crunches: 3×8
Pretty small workout. I have trouble trying to think of things to do on these days when I used to bench.
Warm Up:
Standing Abs: 2×25 w/doubled purple
Behind the neck band pull apart: 2×20 w/mini
Pull Apart: 2×20 w/mini
Core:
3 Position Pulls(1 rep tall, 1 rep hang, 1 rep floor): 2@110.2/50, 2@154.3/70, 2@165.3/75, 2@176.4/80
Power Snatch + Snatch from Hang: 187.4/85, 1/2 @187.4/85(missed snatch from hang behind me)
Clean + Jerk: 2×1@154.3/70, 176.4/80, 198.4/90, 220.5/100, 242.5/110, 4×1@253.5/115
Grace(30 clean+press w/ 132.3/60 for time): completed 4:40
PNF for a few minutes
Good workout. The clean and jerks started feeling REALLY good near the end. I need to work at around that percentage to get benefit I think. I’ll do the same thing with snatch on wednesday. Grace was a last minute idea, Rhaea was going to do it so I figured I should too. She completed it in 4:08, I was ahead until 15 but my cardio started to drop off rapidly after that. It was good to do though, and I know that three weeks ago before the weightlifting I wouldn’t have been able to do it in less than 6 minutes.
Warm Up:
Standing Abs: 2×25 w/doubled purple
External Rotation: 2×15 w/mini band
Prone Internal Rotation: 2×15 w/10lbs
Behind the Neck Band Pull Apart: 2×20 w/mini
Core:
Floor Press: 2×5@154.3/70, 2×5@220.5/100, 2×5@264.6/120, 5@308.6/140
Bench Rows: 2×15 w/doubled blue + doubled monster mini, then 2×10 w/doubled blue held at chest
Plate Halos: 2×20 w/22/10
Sleeper Stretch: 5×10 sec hold
My shoulder doesn’t like floor press. I decided to just stop instead of doing a different bench exercise.
8:45am Workout
Standing Abs: 3×25 w/doubled purple
External Rotation: 3×15 w/mini band
Prone Internal Rotation: 2×15 w/10lbs
Bicep Curls: 3×10 w/30lb dbs
KB Swings: 3×15 w/16kg
11:30am workout
Snatch: 2@154.3/70, 2@176.4/80, 2@198.4/90, 1@198.4/90
Cleans from Box: 2×2@154.3/70, 2×2@198.4/90, 2@220.5/100, 2×2@231.5/105, 3×2@242.5/110
Squats: 4@341.7/155, 385.8/175, 429.9/195, 2@451.9/205, 474/215
Snatch Grip High Pulls from Box: 2×3@220.5/100, 2×3@242.5/110, 5×3@253.5/115
Glute Med Activation
Foam Rolling
Good day of training. It’s probably the best training day I’ve had in a while. The squats just felt so much better than last night it’s crazy.