Wednesday, 7/31/2013

Team LAB Workout

Warmup - foam roll, JTLC, general barbell warmup, sntach position stretches

Weightlifting -
Snatch
3x3x40 (3,2,1-stop power, 3,2,1-stop power to squat, 3,2,1-stop full)-3x50-2x60-1x70-1x77.5 (f,1)-1x82.5-1x87.5 (f,1)-1x90 (f,f)

//PR, if only by half a kilo.  But still, broke through that little barrier I was stuck at.  90 would have been closer but coach moved my stance wider and it just felt weird.

Drop sets - 3x1x60

//Getting used to wider stance.

Snatch Pulls - 3x80-3x85-3x90

//Staying at this weight until 3rd rep is consistent with 1st.

Clean & Jerk
3x3x40 (3,2,1-stop power, 3,2,1-stop power to squat, 3,2,1-stop full)-3x60-2x80-1x90-1x95-1x100-1x105-1x110 (f jerk)-1x112.5 (f)

//Match PR for clean, probably could have fought 112.5 up but not really worth putting the ol' back in harms way.

Hang Clean - 3x3x60

//Just technique work.

Strength - 
Squat
5x20-5x50-5x60-3x80-3x100-3x110-3x115-3x120 (264#)-5x114 (95%, 251#)-7x108 (90%, 238#)-9x102 (85%, 225#)

//Good stuff.  Must be finally getting used to the volume because every set was heavy, but didn't feel like absolute death.

Depth Jumps (to jerk blocks + 1 pulling block) - 3x5

45-degree Back Extensions - 2x10

Good day.  Wish I could make it Saturday to close out the week well but family reunion calls.