A. Static High Hang Squat Snatch- 1 Perfect rep every 60 sec for 10 min (55lbs if it feels GREAT, move up, if not stay at 55) (focus on fast pull under the bar into the squat)
B. Squat Clean & Split Jerk Cluster- 1.1 x 4; rest 3 min (start w/ 115lbs)
C. Back Squat @ 20X1- 2 reps x 5 sets; rest 3 min (first set @ 150lbs)
+
Air Dyne- 25 sec ALL OUT; rest 2:35 x
Tuesday on Wednesday because I couldn't recover enough from Monday for some reason. Shoulders really hurt, felt very sore and exhausted.
A. Static High Hang Squat Snatch- 1 Perfect rep every 60 sec for 10 min (55lbs if it feels GREAT, move up, if not stay at 55) (focus on fast pull under the bar into the squat)
3x55#, rest @ 60# All of these felt pretty solid today.
B. Squat Clean & Split Jerk Cluster- 1.1 x 4; rest 3 min (start w/ 115lbs)
Warmed up with 95# and then 65# because jerk didn't feel good. None of them feel good and my only explanation is just that I'm sore from everything else I'm doing with my arms. I've done WODs with 95# jerks and they've never been great but suddenly it's like I don't know how to do it anymore even though I got 125# the first week of this phase.
1. 115# cleans with 4x45# jerk 2. 125# cleans with 4x65# jerk 3. 130# cleans (caught them too high and didn't squat) with 4x75# jerk 4. 130# clean (caught it high but did squat anyway and think I forgot to do the second clean) with 85# jerk (I think two because I think I forgot to do the second clean and jerk)
C. Back Squat @ 20X1- 2 reps x 5 sets; rest 3 min (first set @ 150lbs)
Loaded 150# but just didn't feel strong enough--felt run down.
1. 135# 2. 135# 3. 140#--then it was like a switch flipped and I suddenly felt fine. 4. 150# 5. 150# 5. 155# 7. 175# (meant to load 165# but miscounted) failed on second squat
Air Dyne- 25 sec ALL OUT; rest 2:35 x 4
1. 103rpm for first 20 sec and down to 98rpm for last 5
2. 103 rpm for 11 sec and down to 83 by end
3. 103 rpm for 7 sec and down to 73 by end
4. 93 rpm for 18 sec and down to 84 for last 7
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