Day 78

3 position snatch (hip, knee, full) at 95, 115, 135, 145, 160, 170 (missed full but hit the second attempt) , 170.

Snatch pull x 3 at 205, 215, 230

Snatch press 5 at 135, 5 at 185, 5 at 205 4 at 215, 3 at 235

8 60 yard sprints with 50 seconds rest in-between.

 

Session 2

2 rounds of overhead squats at 95 pounds and chest to bar pull ups.  You have 3 minutes to complete the rep scheme in order to move on to the next 3 minutes.

0:00-3:00 minutes is 10 overhead squats and 10 chest to bars.

3:00-6:00 is 12 each.

6:00-9:00 is 14 each.

so on and so on…

I got to my last set of 14 chest to bar pull-ups and got 1 rep before the timer hit 9 minutes.  Total score was 131.

Day 76

Very interesting day.  I was doing bench with a partner and he ended up tearing his pec muscle so we had to cut the workout short and go to the ER.

Before the workout ended I did 4 sets of 5 on bench at 265, 275,275,275.

Day 75

Extra day of rest really turned things around for me.  My motivation came back and my workout felt good.

Warm up with 2 rounds of 10 kettle bell swings and 10 box jumps.

Snatch 5, 5, 3, 3, 1, 1.  Sets of 5 were at 165.  3’s were at 185 which really didn’t go well and then singles at 195.

Clean and jerk 5, 5, 3, 3, 1, 1.  Sets of 5 were at 205, 3’s at 215, and singles at 235.

Back squat 3 sets of 5 at 295, 305, 305.

 

Session 2

8 minute AMRAP of 10 snatches at 95 and 10 bar facing burpees.   I completely lost track of how many rounds I did.

Day 74

Since I had been feeling really fatigued both mentally and physically I decided to take another rest day.  The only thing I did was a few sets of air squats and pushups for a bit just to get some blood flowing.

Day 72

Snatch 1 full + 1 knee hang + 1 hip hang, 5 sets at 115. I have been feeling really drained mentally lately so I just wanted to move some light weight fast.

Power clean 1 + 1 knee hang clean + 1 jerk. Weight was 185 for 5 sets.

Stiff legged dead lifts 4 sets of 5-8 at 265.

Front squat 3 x 3 at 255.

Session 2
Jump rope for 10 minutes
Row for 10 minutes
Rolled out and stretched.

Day 71

Snatch 5 sets of 2. 155, 185, 185, 185, and missed the first at 195 and hit the second.

Clean for 1 and then 2 jerks for 5 sets. 245.

Bench press 3 sets of 5 at 245, 255, 255.

Back squat 3 sets of 5 at 315.

Session 2

100 wall balls
100 pull ups
100 pistols

Didn’t have a lot of intensity tonight. Time was about 23 minutes.

Day 70

10 sets of max handstand pushups. Reps were ranging from 11-3.

Went for a PR on my 2k row. My old time was 7:07 so I kept about a 7:05 pace until I hit a wall with about 380 meters left. I think mentally and physically I’m starting to drain a bit.