A. Front Squat, work to a heavy double. Do this in limited sets. So for instance, do not do 4 heavy sets of 2, do one to two heavy sets of two. Build up quickly!
- 2 warm-up sets @ 135#, 185#. Then, 2 work sets @ 225#, 245#
B. Power Snatch @ 75%, 1 repetition x 8 sets, rest 1:30
- My technique on power snatches has been terrible lately. I can tell that I'm not finishing my pull and my footwork is all over the place. I haven't done this in a while but I switched to split snatches and the reps felt much smoother. I worked with 155#. I plan on doing some tech. work at light weight later this evening.
C. Power Clean @ 78%, 1 repetition x 8 sets, rest 1:30
- Worked with 205 then 225# at the end. These felt pretty good.
D. 100 Kettlebell Swings for Time @ 70 lbs
- Time was 4:50. This was a bit of a disappointment. I pictured doing a really big first set (at least 50 reps) and then maybe 2-3 more sets. I only managed 35 my first set, then 15, then 10's the rest of the way through. These were tough. I was sweating like Shaq in the 4th Quarter and it was hard just to not lose my grip!!
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