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.
Supposed to do 6x1 at 75kg/165lb, had some right shoulder pain so did a bunch of sets at lighter weight, something along these lines: 5x2 30kg, 4x2 40kg, 2x2 50kg, 1x2 60kg, 4x2 70kg, 2x1 75kg
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.
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.
130kg/285lb - no belt, felt better than 125kg/275lb last week
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)
80kg/175lb - felt better than last week as well, working on a different setup on my snatches and cleans, keeping my chest taller, hips lower, and pausing for a second once I'm comfortable before starting my lift, I had previously been shooting my hips up to get some tension in my hamstrings and then dropping my hips down and immediately starting the lift, one of the coaches at Invictus told me I wasn't getting my chest back up before I started and that it was facing the ground when I was beginning my first pull.
Finished with some accessory work, resting tomorrow so my goal is to be as sore as possible
Side bends - 5 or 6x20 per side 75lb
Finished with some accessory work, resting tomorrow so my goal is to be as sore as possible
Side bends - 5 or 6x20 per side 75lb
Power shrugs - 1x15 135lb, 1x15 225, 3x15 275 with straps
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