Programming
Cycle 1 – Week 2 – Intensity 83%
A.) Snatch Balance – 5×2 ( take 2-3 warm up sets)
B.) Snatch – 3 pos Deadlift to full snatch – 12 min.
Clean and Jerk – 3 pos Deadlift to full clean and jerk – 12 min.
FS – warm up – 6×1 w/ pause – EMOM
C.) Back ext. – 3×15
Tripcep ext. – 5×10
ab mat sit ups – 100
link of the day – from our friends at All things gym.
http://www.allthingsgym.com/olga-zubova-159kg-clean-jerk-120kg-snatch/
My normal warm up
Sn bal- 45,65,65,65,85
Sn DL+Sn- 45,65,85,95,115,125,135-1,x not great
Cl DL+C&J-45,95,115,135,155,160-1,1 not great
FS-135-1,1 155, 160-1,1,1,1,1,1 80% was too light
Mobility
Just did 530 class today. was nice. worked on hitting each part of movements. thanks Nic!!
Snatch balance 5*2 at 55#
Snatch 3 pos dead lift at #85 felt good
C&J 3 pos dead lift at 105 did not like this in the C&J felt weird in the start after the dead lift
Front squats 6*1 at 125 last one at 130 like the EMOM