January 9, 2012
Squat: sets of 3. Worked up to 200kg for 1 set. It’s a far cry from my 23 reps at this weight a couple weeks ago, but I’ll take it.
Snatch HP, hang snatch: felt pretty dece. worked up to 110 and then took a few light sets.
clean+push jerk: 120. Cleaned 130.
16 pull ups.
caught a pump: included fat bar lat pull-downs and reverse hypers.
Hang snatch: a dirty 130. Took a few down sets.
Clean and jerk: worked up to 150kg. This actually felt awesome. My pull feels a lot better. the only shitty part is standing up, but I can already feel the difference having not done a bunch of volume on squat today.
Pull/reverse pull: doubles up to 190kg. Good lord, these suck.
power snatch and power cleans+push jerk. Light weights.
Finished up with some push presses for mobility’s sake.
Front squats: took it up to 160 and failed. Started all over again and took it up to 165kg for 3. I don’t think I’ve ever done that before with no belt before so I’ll take it.
Snatches off the blocks: 1 hp, 1 snatch. 3 sets at 120.
Cleans off the blocks: These were challenging. 3×3 at 130.
Power snatch and power clean+push jerk. The only interesting thing about this workout is that after I was done with power cleans I did a shout out set. A shout out set is when you loudly spell out a client’s name as they walk through the door by reping out power cleans. In this case, I had 120kg. and the client had a 5 letter name. I think the entertainment factor made this set feel like the easiest of the day.
Finished up with some ladder drills and kb snatches.
Squats: hit 200 for 1. I strained so hard with it that it hurt my shoulder. Good sign. Next week will be my last week of low volume before I ramp it back up.
Light snatch and clean and jerk.
Snatched a nice 130. Cleaned 150 but missed the jerk. Went up and down a few more times. but didn’t hit anything more than 140.