A. Deadlift 5, 4, 3, 2, 1; rest 3 min
+
For max reps:
3 min Squat clean 165/110
2 min squat snatch 135/90
1 min max reps thrusters 105/70
(must switch out your own weights)
Results:
AM-
A. 195x5 tng, 205x4 , 215x3 tng, 220x2, 225x1 - all clean grip
Added in practice on handstand lever ups against wall and accumulated 3 mins of handstand holds in 7 sets
PM
Squat cleans - 16 reps
Squat snatch -completed 1 as a PS /ohs and got 2 PS
Thrusters - 9
Held myself back on the cleans as I was nervous for the squat snatches and trying to conserve some energy, cleans all singles and no grunted efforts. Changing out the weights took a lot more time than anticipated. I did not expect to get any of the 90# overhead on the snatches since 95# is current max for snatch, so even though these were Power Snatches I was still happy to get 90 overhead after the 3 mins of cleans. Gives me hope and a window into being able to eventually do heavy snatches in future workouts.
A. 195x5 tng, 205x4 , 215x3 tng, 220x2, 225x1 - all clean grip
Added in practice on handstand lever ups against wall and accumulated 3 mins of handstand holds in 7 sets
PM
Squat cleans - 16 reps
Squat snatch -completed 1 as a PS /ohs and got 2 PS
Thrusters - 9
Held myself back on the cleans as I was nervous for the squat snatches and trying to conserve some energy, cleans all singles and no grunted efforts. Changing out the weights took a lot more time than anticipated. I did not expect to get any of the 90# overhead on the snatches since 95# is current max for snatch, so even though these were Power Snatches I was still happy to get 90 overhead after the 3 mins of cleans. Gives me hope and a window into being able to eventually do heavy snatches in future workouts.
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