Strength
Deadlift
AHAP (5-10) –
10×2 Deadlift from high box
95#x2, 115×2, 135×2, 155×2, 175×2, 185×2, 185×2, 185×2, 185×2, 185×2.
This feels weird in my lower back parts. Need to work on hip mobility.
Interspersed Accessory Work
4×5 reverse curls, 33#
3×10 each arm rotation with iron stick
Clean & Jerk
6×2 Hang Power Clean above knee @ 60%
35kgx4, 45×3, 55×2, 55×2, 55×2, 55×2, 55×2, 55×2.
Squat
10×2 Narrow Stance Front Squat on box below parallel @ 50% + band
20kgx2, 40×2, 40×2, 40×2, 40×2, 40×2, 45×2, 45×2, 45×2, 45×2, 45×2.
+ red band over pin at hole 5 on back rigs (one side – over barbell – other side)
Snatch
6×2 Snatch from low block @ 60%
35kgx2, 40×2, 45×2, 45×2, 45×2, 45×2, 45×2, 45×2.
Evolution
For Time:
5 Power Snatch 155/115
4 Rope Climbs
5 Power Snatch 155/115
3 Rope Climbs
5 Power Snatch 155/115
2 Rope Climbs
5 Power Snatch 155/115
1 Rope Climbs
9:56. Scaled to 95# and this was still horrible. Must have tapped out nervous system with strength stuff because couldn’t actually snatch 105 before workout.
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