Weightlifting 1/31/15

Weightlifting:

SNATCH - 6 sets of 1 @85% of your 1RM Snatch. Level load across all sets, linear progression each week ONLY IF YOU MAKE 5/6 ATTEMPTS. Target a 5kg increase each week if your working sets are above 100kg, else target a 2.5kg increase each week. 

Made 4 out of 6 at 75kg/165lb, shoulders and back are real beat up after this week, looking forward to taking tomorrow off.

FRONT SQUAT - 4 sets of 2 @80% of your 1RM Front Squat. Explosive out of the bottom, level load across all sets, linear progression each week. Target a 10kg increase each week if your working sets are above 120kg, else target a 5kg increase each week.

120kg/242lb

CLEAN COMPLEX - 5 sets of 1 @ 65% of your 1RM Clean and Jerk (1 rep: 1 squat clean + 1 front squat + 1 thruster + 1 push press)

Failed thruster on first set at 80kg/176lb, dropped to 70kg, then did three sets at 75kg

PANDA PULL - 4 sets of 5 at 85% of your 1RM Snatch. Touch and go reps, level load across all sets, linear progression each week. Target a 5kg increase each week if your working sets are above 100kg, else target a 2.5kg increase each week.
Skipped

SUPERSET - 2x10 Single Arm DB Row; 2xMax Rep Ring Dips

Did 2 sets of 75lb DB rows, no ring dips

WOD:
1000 Meter Row
50 Wall Balls (20/14)
50 GHD Sit Ups
50 Shoulder to Overhead (115/85)
50 Ring Dips
1000 Meter Row

Would have liked to do this but didn't  have any energy or motivation. Going out of town next week so most of my workouts will probably be group class drop-ins, looking forward to a lower volume week.