workout time:
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A. snatch cluster (5 sets), rest 1:30
snatch deadlift + lo-hang snatch 1.1.1 (rest :10 between reps)
http://www.youtube.com/watch?v=VK8P8_eq1xc
155, 170, 185, 200, 215.
all sets felt good. no problems on these. looking to gradually move up a little heavier each week. working volume on the olympic lifts rather than maxes, but want to build the volume at a little heavier weight moving forward.
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B. clean and jerk clusters (5 sets), rest 1:30
clean 1.1.1 (rest :10 between reps) + jerk (after 3rd rep only)
http://www.youtube.com/watch?v=vHrB2VDf8JM
205, 225, 250, 270, 290.
all sets felt good. cleans are feeling quick and solid at these weights. power jerk is something I am getting used to, will continue to wait a couple of months for the groin to be prepared for a split jerk. same with snatches here, going to gradually get heavier with the volume on these each week.
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C. for time:
5 hang power cleans 225#
10 deficit (5") parallette handstand push ups
15 alternating kb snatch 70#
20 alternating weighted pistols 53#
25 calorie AD
http://www.youtube.com/watch?v=i2x-fz_nAI0
4:52
quick little go here. the weighted pistols were brutal. everything else was done with little problem. even the deficit parallette handstand push ups were ub and felt solid. want to work deficit parallette hspu and deficit handstand push ups in more and more moving forward, help make the regular hspu easier.
---REST 6:00---
for time:
10 hang power cleans 205#
15 deficit (5") handstand push ups
20 alternating db snatch 70#
25 goblet squats 70#
30 calorie AD
http://www.youtube.com/watch?v=LJKScZj8fSg
6:18
could feel wasn't fully recovered from first conditioning. dropped off the wall after rep 9 on the hspu and briefly set the kb down on the goblet squats after rep 16 to catch a breather. AD felt very good on this portion.
---REST 9:00---
for time:
15 hang power cleans 155#
20 handstand push ups (Regional standards)
25 alternating kb snatch 53#
30 back squats 135#
35 calorie AD
30 back squats 135#
25 alternating kb snatch 53#
20 handstand push ups (Regional standards)
15 hang power cleans 155#
http://www.youtube.com/watch?v=LJKScZj8fSg
13:36
first set of handstand push ups was terrible. fell off the wall after 8 reps and then again after 12. no idea what the deal was. may have been the transition from parallette to deficit to regular, who knows. hspu were much better on the 2nd set. everything else was ub, just about working through the reps to get it done. thought i did a nice job of consistently moving through the reps.
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