A. High Bar Back Squat @ 20x1, 3 reps x 6 sets @ 75%, rest 2-3 minutes between sets.
-245#
B. Squat Snatch of the following weights:
70%, 1 rep x 2 sets
-145#
75%, 1 rep x 2 sets
-155#
80%, 1 rep x 2 sets
-165#
85%, 1 x 2 sets
-175# and 185# (sloppy rep....went for a walk!)
C. Clean and Jerk of the following weights:
1.1 x 5 sets, every 120 seconds complete a set @ 65% of 1RM
175#. Form felt good on these today
D1. Strict Pronated Pull-Up Weighted, 1.1 x 4 sets, rest 1:30 between sets.
- 63#
D2. Front Rack Walking Lunges, 4/each side heavy x 4 sets, rest 1:30 between sets,.
(Did not do. Skipped this part since I did not split out the PM session)
+
PM Session:
AMRAP 10 Minutes of the following:
5 Squat Snatch @ 165 lbs/110 lbs, 140 lbs/100 lbs
12 Toes to bar
- Did this with 145#. I was foolish enough to think I could do OK with 165#. I scaled back to 145 on coaches orders. Good thing I did. After a great first round my form turned to shit and missed several reps badly. As I got tired I felt to get good extension and was missing everything forward.
- I split the TTB's into 6/6, 6/6, 4/4/4 and then who knows what after that!
- Completed 4 rounds + 3 snatches. With about a minute to go I don't think I hit a single rep!!! About 3 misses.
- Oh well. Lick my wounds, swallow my pride, learn what I can and move forward.
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