Awesome BS day - 3 singles @ 210#! Snatch Balance, Snatch Grip Press

Friday Jan 17

WARMUP FOCUS : Tall Snatch (take 5-7 min practice light) - opps forgot this - so focused and excited for squatting today!

A. Back Squat            Establish a heavy single based on feel (goal is ~92-95% of old 1RM; should be slow and challenging)    Hit 210, my current PR!, feeling good so based following % off of that.

                then:

               

                3 x (90%,95%,100% of Heavy Single) rest 3 min btwn lifts; i.e. 1 round= 1 @90%, 1 @ 95%, 1 @ 100% not of 1RM but of the heavy single you established earlier)

Did 3 sets of:

1x90% =190#

1x95% =200#

1x100%=210#

*Zach snuck on 215# on the last rep and I got out of the hole but couldn’t quite stand it up and dumped it, overall feel really excited to have hit 3 reps today at 210!!

B. Snatch Balance        3x6 (add load as able; moderate)

55,  60, 65

C. Snatch Grip Press    (21X1)    3x5

Yikes these are hard

35, 40, 45

!!If you have extra time:

2 x 15 hollow rocks into 20 sit ups AFAP

Complete