Fri OL

Apologies if the formatting for this is all sorts of screwed up. Found a new boyfriend to do OL with. Kid who's gonna work out with me on the weekends from the Naval Academy in Annapolis. Solid technique, way stronger than me. Working off of 405lb for his squats. Nice to be able to chase someone.

BBG Snatch from Blocks @ Top of knee: Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets - rest as needed. \\ Snatch from hang (knee) with straps: 40kg/88lb-60/132-70/154, then 70-70(x3rd)-70 2. Clean & Jerk from Blocks @ Top of knee: Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets - rest as needed. \\ Clean & Jerk from hang (knee): 50kg/110lb-70/154-90/198-100/220, then 90-90-90 Strength 1) HBBS: 1X10@60%, 1X8@70%, 1X8@75%, 1X8@80% \\ Squats are feeling money, getting into a good groove on the descent where I don't have to think as much about what my hips/knees are doing. 2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% - rest 60 sec. 2b) 4X8 Close Grip Bench Press (hands 12" apart) - heavier than last week, rest 60 sec. Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work). \\ 155lb-145-145 (right shoulder doesn't feel great on bench still) 3a) 3X5 Strict Weighted Pullups – heaviest possible, rest 60 sec. \\ 45lb-55-55 3b) 3X5 Strict Weighted Tempo GH Raise – fast on the way up then 5 sec. count back down, heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO \\ 10lb-10-10