Workout:
A. Squat snatch; 5 singles @80% 1rm, 4 singles @84% 1rm, 3 singles
@88% 1rm, 2 singles @91% 1rm, 1 single @95+% 1rm; rest as needed bw
sets
93 x5
98 x4
103 x3
108 x2 (failed a middle rep)
113 fail x2
B. Squat clean and jerk; 5 sets of 3; rest 2 min (all 3 reps must be
complete within 30 sec)
115, 115, 115, 120, 125
C. Back squat; 5x5; rest 2 min
135, 140, 145, 150, 145
D. Rear foot elevated split squat; 8-10x4/side; rest 1 min bw sides
20# kb at chest x10/side
26# x10
35# x10
40# DB x10
E. Barbell hip thrusts; 10 reps x4; rest 90 sec
125 x10 x4
+
row sprint 10 seconds @100% effort
rest 20 sec
x10 sets
done, total 50 cals
+
stretching/cool down/mobility work 20-30 min
done
I was having fun snatching until I missed some lifts :/. Not sure what is going on. I hate getting 'weaker'. Not sure I was able to hit 115 last time I tried either. Feels like a wrist/elbow/shoulder stability issue maybe. The fast clean and jerks were tough. Not natural for me to dig up that much power in a short time frame, hopefully improving that weakness. Just barely squeaked in the last rep at 125. Did two quick lifts with a push jerk and then the last single with a split jerk. Back squats at 150 got pretty slow and collapsing back so I backed off a tad. RFESS I really went after, I think I was feeling bad about my performance thus far and wanted to attack something. They felt good. Hip thrusts and row and mobility - all good. I don't know if it's just one night of bad sleep or if I am just needing more recovery time as I get older. Just wish I could be 'on' everyday. Thanks!
No comments:
Post a Comment