OL Friday

BBG Snatch from Blocks @ Bottom of knee: Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets – rest as needed. 64.6kg (142lb) - did these from the hang at bottom of knee because the blocks we have don't line up well with my limb dimension, I think lifting from the hang is marginally more taxing than from the blocks because you have to do the snatch deadlift then the RDL to get to the hang position. Clean & Jerk from Blocks @ Bottom of knee: Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets – rest as needed. 90kg (198lb) - same as snatch from hang Strength 1) HBBS: 1X10@60%, 1X10@65%, 1X8@70%, 1X8@75% Off 300lb 2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec. Off 275lb 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). 3x145lb - rehabbing shoulder 3a) 3XME Strict Weighted Pullups @ 50% of last week's heaviest weight – rest 60 sec. 8-7-7 @26lb 3b) 3X8 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 5lb-0-0 (Failed last rep of first set, hamstrings cramped up)