A.
Just one set, not for time, of:
Bridge-Ups x 1.1.1(hold for 10 seconds, rest for 10 seconds)
20 kg Sots Press x 6-8 reps
(doesn’t need to be heavy)
Double-Unders x 50 reps
Scapular Wall Slides x 8-10 reps @ 3131
Tall Box Jumps x 6-8 reps
(build jump to roughly 85% of max effort height and step down between each jump)
Got to 30 inch box plus 4 45lb plates on the box jump. I think that is about 45 inchs. pretty sure that is the highest ive done, think I can go higher but not sure if I will have the balls to not bail out.
B.
Every two minutes, for a total of 20 minutes (10 sets), perform:
Snatch x 1 rep
Build over the course of the 10 sets – e.g., 165 lb., 175 lb., 185 lb., 195 lb., 205 lb., 215lb, 220lb., , 225 lb., 225+ lb
Build over the course of the 10 sets – e.g., 165 lb., 175 lb., 185 lb., 195 lb., 205 lb., 215lb, 220lb., , 225 lb., 225+ lb
Had 3 good attempts at 230lbs but couldn't get it to stick. My first attempt was really close, got a good pull was just a fraction slow under. Feel confident that 230 is there, just gotta get everything to click.
C.
Three sets of:
Snatch Pull x 1.1.1 @ today’s heaviest snatch
(focus on mechanics and speed on the barbell)
Rest 2-3 minutes
(focus on mechanics and speed on the barbell)
Rest 2-3 minutes
did them all at 230. Felt like I would have made the snatch on a bunch of these pulls. I think it was because I was so much more patient on the pulls. Have to remember that next time.
D.
For time:
15-12-9
Thrusters @135
burpees
4:30
need to get stronger with the heavy thrusters and hold on to them longer. Went unbroken, 6&6, 5&4. feel like im a little gun shy on this sprint workouts.
Swords squat
Week 4 day 3
Front squat
4x230
4x260
3x275
3x275
3x275
3x275
Forgot my belt at the gym so had to go no belt. To my own shock I got through it all but it was not fun
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