Hey LJ,
HUGE to hit 225 on a power snatch for 2 man. In general looks like this week went really well, saw that there was some 'pressure' on the elbow but didn't seem like it was that bad. Just keep me as informed as you can on this. I wouldn't worry about the pop on the hang snatch, was at the end of the week and we are ramping up so could be just slightly under-recovered for that CNS wise. Keep your calories high and let me know if you need anything.
A. Squat Clean; 1.1; rest 20s / 2 minutes x 3 setss **Every set at 275-285 based on feel for the day**
B. Back Squat; 4 reps @ 80% 1RM; rest 3 minutes x 3 sets
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15 Calorie Assault Bike
10 Box Jumps 24" - step down
Rest 50s x 5 rounds (80-85-90-95-100% effort by round)
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250m Row
15 Wallball
Rest 50s x 5 rounds (8-85-90-95-100% by round)
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30 Minute Z1 of choice
A. 285 all 3 sets no misses
B. 305 for 4x3
Metcon was good
Saturday:
A1. Ring arch / hollow muscle up kipping work w/towell btw feet; 10 reps; rest as needed
A2. Muscle ups; 5 unbroken reps; rest 90s x 5 sets
B. Push Press; 3 Reps @ 185 EMOM x 6 Minutes
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3 Rounds For time:
10 Power Snatch 115lbs
10 Burpee pull ups
500m Row
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20 Minute Z1
A1. Held Hoodie all reps
A2. No misses on MU's was tough
I got talked into doing 12 days by my community but I worked at about 80% it was pretty easy but my lower back was tired from squats and MU's I think because it was burning a bit.
Sunday: Rest
Complete rest day with a little mobility in my living room
Monday:
A. Power Snatch; 1.1.1.1; rest 20s / 2 minutes x 3 sets **205-225 based on feel for the day**
B. Banded Snatch Pull; 3 reps; rest 2 minutes x 4 sets - moderate bar/band tension
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EMOM for 21min
1st: 12 Power Snatch @ 75#
2nd: 12 Box Jumps @ 24""
3rd: 45sec Row @ 1200cals/hr (damper 10, low stroke rate)
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EMOM for 21min
1st: 10 DB Snatches @ 45#
2nd:10 BF Burpees
3rd: - 45sec Row @ 1200cals/hr (damper 10, low stroke rate)
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Mobility - 20min
A. 205 for all reps but mistakenly didn't rest 2 minutes. I rested 3 minutes and had NO MISSES but I think with 2 minute rest I would have missed 1 or 2. It got tough last set.
B. 195 Snatch Pull with orange bands
EMOM 21x2 Mental Grind and tired as shit afterwards but did everything with no regard for my body. Felt good when it was finished and then my back was on fire. I actually put some fancy ICY hot on it for the pain. It was some over the counter stuff that was super hot. I only did it because I knew I had Back squats the next day.
Tuesday:
A. Back Squat; 4 reps @80%; rest 3 minutes x 3 sets
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Row 200m @2k pace; rest 30s x 14 sets
Rest 5 min x 2 sets
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AB; 10s @ 100% effort; rest 3 min x 5 sets
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Z1 30 minutes
A. Was super nervous thinking my back would be sore but really had no problems and it didn't hurt at all so I hit 305 again for all sets NO MISSES. You gave me this earlier in the week as well which I thought was weird.
ROW: Kept all rowing around 1:52 pace average
AB: Went hard as hell!
ROW: Kept all rowing around 1:52 pace average
AB: Went hard as hell!
Wednesday:
A. Split Jerk - 10 moderate weight singles; rest as needed - lets start building up some exposure to these on that elbow...
B. Deadlift @20x1; 4 reps @80%; rest 3 mins x 3 sets
C. OHS from Floor; 2-2-4-4-6-6-8-8; rest 60s btw sets; make sure each weight is tough but doable - increase weight each set
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12 Minute EMOM:
1st: 4 strict + 4 kipping HSPU
2nd: 2 rope climbs
A. 255 and had more but felt shaky and wasn't ready to push it yet.
B. 345 for all reps and it was easier than last time
C. 95, 115, 135, 155 in the end. Felt good!
EMOM: No issues. Some rounds I did legless and some I did with legs. It was pretty easy and no pain in my elbows.
B. 345 for all reps and it was easier than last time
C. 95, 115, 135, 155 in the end. Felt good!
EMOM: No issues. Some rounds I did legless and some I did with legs. It was pretty easy and no pain in my elbows.
Thursday: Rest
Just to comment on the squatting twice a week, we are doing a linear back squat cycle where you squat (same weight/reps/rest/sets) twice a week. Have seen multiple people get some great gains from this particular cycle so we will see how it goes!
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