Monday 2014.08.18

August 18, 2014

Mobility

500m row
IT / quad roll out
Couch stretch
Calf and ankle stretch

Strength

Clean & Jerk

3×2 Clean from high block @ 70%
83#x4, 93×3, 103×2, 113×2, 123×2, 123×2, 123×2.

3×1 Split Jerk @ 70%

83#x5, 103×4, 123×1, 133×1, 133×1, 133×1.

Snatch

3×2 Snatch Pulls @ 70%

113#x2, 113×2, 113×2.

3×1 Snatch from high block @ 70%

83#x3, 93×2, 103×2, 113×1, 113×1, 113×1.

Squat

AHAP (for sets 5-10) –
10×2 Back Squat from pins @ sticking point

20kgx2, 40×2, 50×2, 60×2, 70×2, 70×2, 70×2, 70×2, 70×2, 70×2.
Top pin at 11th hole, bottom pin at 9th hole. Honestly for the last four sets I wasn’t even hitting the top pin — just off the bottom pin pushing into my actual sticking point about an inch from the bottom (pin hole 10.)

Deadlift

10×2 Wide Stance Good Mornings @ 50% + band

20kgx10, 40×4, 50×2, 55×2, 60×2, 60×2, 60×2, 60×2, 60×2, 60×2.

Accessory Interspersed

3×10 reverse curls, 22#
3×10 wrist rotations with metal stick

Evolution

AMRAP in 9:00 –
6 Pull Ups
12 Push Ups
18 Box Jumps

4+1 pull-up.

Gymnastics

Tried to do a jumping muscle-up for about 30 minutes. I guess you could call this false grip practice.

Leave a Reply

Your email address will not be published. Required fields are marked *