Workout:
A. Front squat; build to a max
163 (previous max)
B. Squat snatch x1/hang squat snatch x1/snatch balance x1/OHS x3 - 1
complex beginning at 85# adding 5# per 90 seconds until failure
85, 90, 95, 100, 105, failed 110 at the snatch balance
C. Front squats; 10 sets of 3 @75% of A- rest 2 min (goal of these is
to be as tight as possible and move at as high of a speed as you can.
If you can time the sets and work on being faster through the
movements that would be good
10 sets of 3 at 123#
Seconds per set: 9,9,7,8,8,8,9,9,7,7
D1. Deadlift; 15 reps @155# x3; rest 10 sec
D2. Sandbag over shoulder; 10 reps over alternate shoulders x3; rest 2 min
unbroken DLs and 70# sand bag, x 3
E1. side lying hip abductions (leg in front with slight internal
rotation); 15 reps x3; rest 45 sec
E2. Side lying hip abductions (leg in back with slight external
rotation); 15 reps x3; rest 45 sec
E3. Frog hip extensions on bench; 15 reps with 2 sec pause at end
range of the top of each rep x3; rest as needed to recovery
* all three of these are in this video
https://www.instagram.com/p/
Done
F. Side lying hip raises; 10 reps with 2 sec pause on each rep
x3/side; rest 1 min bw sides
Done
163 felt so solid on the front squat that I jumped to 173, failed, backed down to 168 and failed again. I think making a 5# jump may have been more successful. Snatch complex was fun. I got way farther than I thought I would considering my max is only 118. The 10 sets of 3 front squats were way more palatable while focusing on speed and tension than just grinding out the sets. Focusing on beating 9 seconds kept it interesting. The DL's were soooo heavy! I knew my hamstrings were a little sore from riding but this was the heaviest 155 has felt in awhile. I blame my dog! I took him riding yesterday for the first time and figured it would be a slow easy day and I would have to stop and let him rest a lot (he's no spring chicken). Boy was I wrong. He kicked my ass. Totally dropped me on the climb and was loving it. I thought it was hard to keep up with the boys but...Bailey has them beat! Climbing anyway. I managed the DLs all unbroken but did notice it was much harder than usual. Sandbag was fun, no way was I choosing the 100# today. Loved the glute series. Glad I had 3 rounds to really solidify the movement and focus on not cheating and making the glutes do the work. My right glute is definitely weaker or just 'more retarded'. I noticed the discrepancy most on the side lying hip raises. Thanks!
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