Felt OK this morning and ready to get after it. Did about 15 minutes of mobility (Spine, Hip, Shoulder) before hitting the snatches. This workout ended up being a one and a half hour sweat-fest in the stifling humidity....loved it!
A. Snatch Cluster, 1.1.1 x 5 sets, rest 3 minutes between sets.
- Results: 135, 155, 160, 160, 165. Not all reps were pretty, especially at 165. Need to work on the receiving position and activating my shoulders more. Probably more Snatch Balance work is needed.
B1. High Bar Back Squat @ 20x1, 6-8 reps x 5 sets, rest 3 minutes.
- Results: 1st set 205# @ 8 reps, 2nd = 215# @ 6 reps, last 3 sets 215# @ 8 reps. Had to gut through the last couple of reps but felt good to be able to do it.
B2. Parallel grip weighted ring pull ups, 4-6 reps @ 30x0 x 5 sets, rest 3 minutes.
- Results: 20# vest on all sets @ 6 reps
C1. DB Bench Press @ 30x0, 6-8 reps x 3 sets. Use a medium incline, take weights put under bench and slightly incline bench, rest 2 minutes.
- Results: 65# on all sets
C2. GHD raises @30x0, 8-10 reps, rest 2 minutes. You can add weight by taking a dumbbell and putting underneath chin, this will make harder. Remember the 3 seconds is the lowering portion of the movement.
- Results: Spaced out and did back extensions @ 20# instead of GHD raises! After getting through all 3 sets I went ahead and did the GHD raises (unweighted).
D. Airdyne sprints, 18 seconds x 6 sets, rest 2 minutes and 30 seconds.
- Results: 18 second sprints with 1:00 to 1:30 rest. Needed to cut rest short due to 8:00 AM meeting!!
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