15-12-9
Touch and go repetitions of Power Clean-bar is never rested on ground, but may rest in the rack position
-rest 5 minutes between sets
-increase load each set
Snatch Balance, 5x1 with as heavy a load as possible
-rest 3 minutes between set
Snatch Pulls from 2 inch platform 3x3
-use previous 1rm snatch, pull bar as high as possible each rep
-rest 3 minutes bw sets
Front Squat ass to ankles 6x3 with as heavy a load possible with good technique
-3 minute rest bw sets
looking forward to this!
ReplyDeleteaj - are the power cleans supposed to be as heavy as possible?
ReplyDeletepick a load u think u can do as heavy as possible that will be challenging
ReplyDeleteAJ, Be careful when advising Ashley on challenging herself with big loads. Im just sayin.
ReplyDelete15-12-9 155,175,185 had to regrip once on the 12 and twice on the 9
snatch balance 185,185,185,195,205
snatch pulls 195
front squat A2A 185,225,225,225,235,235
175-185-225 failed at 8 reps
ReplyDeleteSn BL-215-225-235-255 fail-245 fail x 100
sn pulls 220
fs-225-245-255-275-305-305x2reps-which is a shame bc my pr was 330 for 3 a2a
PC - 145x15, 155x12, 165x9 (one re-grip on last set)
ReplyDeleteSnatch Bal. - 135, 155, 155
Snatch Pulls - 3x3 @155
FS - 185x3, 165x3
That's it. Haven't felt this worthless in a long time. Body was very weak & uncooperative. I was prescribed some muscle relaxers for a pinched nerve thing in my neck/back and have been taking them the last couple nights to sleep. I'm wondering if these are leaving me fatigued & in a weakened state...
Anyone have any experience with that?
FYI - Dave told me that Dec 11th would be the Carolina Fitness Challenge. And then he told me something about prizes given by someone for people who finish in a certain place or something like that... I don't know... I was foam rolling so I wasn't paying attention.
ReplyDeleteLifting later.
pc - 115, 125, 125
ReplyDeletesn bal - 75, 80, 75, 75, 75
sn pull - 110x3
fs - 135, 155, 165, 175, 180, 175
my front squats felt really weak. need to get more comfortable doing snatch balances. it's so hard for me not to want to pop up that weight like an ohs.
ken, you suck. :)