Saturday, 7/13/2013

Team LAB Workout

Warmup - foam roll, JTLC, dislocates, GBB warmup

Weightlifting - 
Snatch warmup - position stretches, squatting quad drills, 3-stop snatch progression

Snatch -
3x40 (3-,2-,1-stop)-3x50 (3-,2-,1-stop)-2x60 (2-,1-stop)-1x70-1x75-1x80-1x82.5 (f,1)-1x85-1x87.5 (f,f)

Seem to be stuck there at the moment.  Losing my upper back on the catch.  Keep looking up!

Clean warmup - position stretches, squatting quad drills, 3-stop clean progression

Clean & Jerk -
3x40 (3-,2-,1-stop)-3x60 (3-,2-,1-stop)-2x80 (2-,1-stop)-1x90-1x95-1x100-1x102.5-1x105 (f, f jerk)

Same here for the jerk.  Cleans felt a lot smoother though, actually hit the bounce.

Strength -
Squat
5x20-5x60-5x80-3x100-3x110-3x115-4x3x120

Clean-grip Deadlift -
3x60-3x100-3x120-3x140-3x160-2x170-1x180 (f)

3x140 - 4 count to knees and up

45 degree Back Extensions - 2x10

Depth Jumps
3x5 (to 24" boxes)
3x5 (to high jerk blocks)