A.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1.1
(rest 10 seconds between singles)
Approximate loading % per set: 55, 60-65, 65-70, 70-75, 75-80, 80-85, 85+, 85+, 85+, 85+
135, 155, 170, 180, 195, 205, 205, 205, 205, 210# - doubles got tough in the last 3 sets.
B.
Three sets of:
Halting Snatch Deadlift + Snatch High Pull @ 100-105%
(pause 2 seconds at mid-thigh)
Rest as needed
Done @ 255#
C.
Front Squat
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
*Set 7 – 6 reps @ 75-80%
Rest 2 minutes between sets
No tempo prescription here. The first few sets, or even the first session, might feel a little odd when you transition back from tempo work, but it shouldn’t take you long to regain your normal squatting rhythm and enjoy the strength you developed during the tempo squat phase.
4) 285, 300
3) 300, 320
2) 320, 335 (x1) - Failed at the sticking point on 2nd rep and gave up.
6) 285
FS's were rough on me today. That was a lot of weight and a lot of reps. I felt myself wanting to descend slowly but had to keep reminding myself to move. Back was pretty tight going into the last 3/2/6.
D.
Complete as many rounds and reps as possible in 8 minutes of:
5 Hang Power Clean (185/135 lb.)
10 Toes-to-Bar
7 rounds + 5 HPC + 5 T2B
Arms are fried because of this one. T2B aren't real great so that didn't help my grip any having to hang longer than necessary. A little more aggression early on would have bought me the time needed to finish my 8th round.
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