6 Week Back Squat Emphasis Prep Cycle – Week 3 Day 1 Again
Didn’t have the energy to finish this workout yesterday, so finished it up today. It’s amazing what a little sleep will do. Felt so much better today.
- Power Clean + Power Jerk – 75% x 2(1+1) x 3, 80% x 2(1+1) x 2 [worked up to 118, then 118# for 3 sets, and 128# for final 2 sets]
- Push Press – 75% x 5, 80% x 5 x 2 [98# @ 75%, 103# for 80%]
3 sets; no rest:
8 KB snatch/arm
12 chin-ups
used 1 pd KB, 5:28
6 Week Back Squat Emphasis Prep Cycle – Week 3 Day 1
- Snatch + Pause Overhead Squat – 70% x 3+1 x 3, 75% x 3+1 x 2 [78# then 83#]
- Power Clean + Power Jerk – 75% x 2(1+1) x 3, 80% x 2(1+1) x 2 [should have been 120 and 128, however, I was not feeling it. Little sleep (5-6 hours) over the past couple of nights doesn't work very well. 103# was heavy and my knees were killing me. Did a couple of sets at 103# and decided to call it a day. Will resume starting fresh with the C&J's tomorrow]
- Push Press – 75% x 5, 80% x 5 x 2
3 sets; no rest:
8 KB snatch/arm
12 chin-ups
6 Week Back Squat Emphasis Prep Cycle – Week 3 Day 1
- Front Squat – 70% x 2 x 5 [used 113# - felt light, feeling stronger]
- Snatch Pull – 90% (of snatch) x 3 x 3, 95% x 3 x 2 [103# for 3 sets, 108# for 2]
- Halting Snacth Deadlift (upper thigh) – 85% (of snatch) x 3 x 2, 90% x 3 [97# for 2 sets, 103# for 1 set]
- SLDL – 3 x 5 [133/133/133]
6 Week Back Squat Emphasis Prep Cycle – Week 2 Day 6
- Back Squat – 80% x 3 x 5 [155#]
- Snatch – heavy single; 75% (of HS) x 2 x 3 [successfully managed 103#, failed at 108# twice; used 78# for the sets of 2]
- Clean & Jerk – heavy single; 75% (of HS) x 2+1 x 3 [wasn't feeling quite right on the heavy C&J's so stayed at 123#; used 93# for the sets of 2+1...form felt much better]
- Weighted Lunge – 3 x 8/leg [used 93# for all 3 sets]
6 Week Back Squat Emphasis Prep Cycle – Week 2 Day 4
- Power Clean + Clean + Jerk – 70% (of CJ) x 1+1+1 x 5 [113#]
- MId-Hang Snatch – 65% x 3 x 5 [73#]
- Snatch Push Press + Overhead Squat – 75% (of snatch) x 5+1 x 3 [83#]
3 sets; no rest:
4 (1 KB clean + 3 push press) / arm
12 KB chainsaw row / arm
used 25# DB, 4:30
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