Thursday 2014.08.14

August 14, 2014

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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