Monday October 20, 2014

A. High Bar Back Squat @ 20x1, 2 reps x 4 sets @ 85%, rest 2-3 minutes between sets.
     - 285#
B.  Squat Snatch of the following weights:
78% x 1 rep, every 60 seconds x 4 minutes(total 4 reps)
83% x 1 rep, every 90 seconds x 6 minutes(total 4 reps)
88% x 1 rep, every 120 seconds x 4 minutes(total 2 reps)
     - 155#, 165#, 175#
     - Then did some heavy sets at 185# and 205#  (New PR!!!!!!)
     - My technique has come a loooong way in just a few months. I am starting to snatch big boy weight finally. I'm also getting pretty consistent at 185# which seemed like an impossible goal weight for the longest time. I am shocked that I got 205 after jumping straight to that weight from 185. I'm even more shocked that it was a really clean attempt with no step forward!!

C. Clean and Jerk of the following weights:
78% x 1 rep, every 60 seconds x 4 minutes(total 4 reps)
83% x 1 rep, every 90 seconds x 6 minutes(total 4 reps)
88% x 1 rep, every 120 seconds x 4 minutes(total 2 reps)
     - Ouch! These still just fucking kill my elbow. Worked up to 225#.

D. On the Minute, Every Minute x 8 Minutes of the following:
Odd Minute: 2 Power Snatches @ 85-90% of 1 Rep Max
Even Minute: 3-4 Muscle-Ups
     - 145# power snatches. These felt pretty sloppy actually. Weird doing these after all that squat snatching.
     - Muscle ups were fairly easy. 4 each round.