Weekends are about to get real long.
Sun 1:
Work up to 1RM hang snatch in 20 mins
Shitty day for snatching. Missed 175, felt heavy, went back to 165 to work on grooving some positioning, missed about 4 or 5 more. Been doing thoracic mobility, need to work on actively externally rotating my shoulders in the catch because my default position is internally rotated overhead.
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Event 8
Complete as a relay for time:
49 pull-ups
7 overhead squats, 185 / 115 lb.
(M/W/M/W/M/W)
Complete as a relay for time:
49 pull-ups
7 overhead squats, 185 / 115 lb.
(M/W/M/W/M/W)
Did the pullups in about 1:20 then did two OHS and stopped after I failed my third. I clean and jerked the bar to get it set on my back for the OHS and dropped it on my neck when I was bringing it down to my back so I said f it after dropping it on my neck a second time.
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Sun 2:
Skipped the first part which was hand stand walks and snatch pulls cause I was coaching
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6 sets of 5:
Jumping Quarter Squats + Chains, Goal Snatch Weight + 3 chains/side
Jumping Quarter Squats + Chains, Goal Snatch Weight + 3 chains/side
\\ we did 315 plus green bands, suffice it to say I was getting much less air than the other guys, in fact my heels were just coming off the ground and that's it
Notes:
- Work here on a FAST eccentric, ZERO time spent in the bottom of the "dip" and as EXPLOSIVE a turn around as possible. The focus is turning the weight around as fast as possible from "dip" to explosion
- Look at this like a "Hang snatch" with the bar on your back.
- Pause for a moment to reset between reps
- Don't go heavier, get faster and more explosive.
3 sets of 10:
12" Depth Jumps to Max Jump
....rest 3-5 seconds between reps...
....rest 2-3 minutes between sets...
Notes:
- The focus here is just spending no time on the ground, super fast turn around.
- Use a 30" box or so but focus on exploding as HIGH as possible
Notes:
- Work here on a FAST eccentric, ZERO time spent in the bottom of the "dip" and as EXPLOSIVE a turn around as possible. The focus is turning the weight around as fast as possible from "dip" to explosion
- Look at this like a "Hang snatch" with the bar on your back.
- Pause for a moment to reset between reps
- Don't go heavier, get faster and more explosive.
3 sets of 10:
12" Depth Jumps to Max Jump
....rest 3-5 seconds between reps...
....rest 2-3 minutes between sets...
Notes:
- The focus here is just spending no time on the ground, super fast turn around.
- Use a 30" box or so but focus on exploding as HIGH as possible
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Guys vs. Girls Relay:
400m(m)/200m(f) Run
4,3,2 Rope Climbs
Each member runs 400m then 4 rope climbs, then each member runs 400 and 3 rope climbs, etc. Fun workout, took me 1:57 for the first round didn't get a time for the last two.
400m(m)/200m(f) Run
4,3,2 Rope Climbs
Each member runs 400m then 4 rope climbs, then each member runs 400 and 3 rope climbs, etc. Fun workout, took me 1:57 for the first round didn't get a time for the last two.
jc whats your diet looking like these days?
ReplyDeletePretty clean but more volume than during the open - 85% meat and vegetables, remaining 15% has been taken up primarily by tortilla chips. For real, I can go through a bag of chips in 2-3 days. This is an average weekday for the last few weeks:
ReplyDeleteBreakfast: 4 eggs, sometimes with shredded cheese
Lunch: salad
Afternoon at work before working out: protein shake (50g)
While workout out or shortly after: protein shake (50g)
Dinner: easily 1lb of meat + vegetables
So looks like I'm getting a decent amount of protein, probably somewhere between 150-175g per day. Weighed myself the other week (167lb), which is where I've been for the last year or so. I was expecting low to mid 170's given the amount of food I've been eating, but I guess it's in line with the increased training volume.