April 12, 2017
4-12-17
Day 1:
Oly: jerk dips 7x3 105%
Oly: 1 push jerk + 1 split jerk 8x1 75%
Strength: dead stop front squats 10x1 90% clean max
Accessory: ring dips 5xmax
Glute Ham raise 4x10
Reverse hyper 4x12
Day 2:
Oly: snatch balance 8x1 100% snatch
Oly: high hang squat snatch 7x3 60%
Oly: hang power snatch 7x3 70%
Strength: deadlift 8x3 80%
Accessory: hanging L holds 4 x max
Strict pull ups 40 in as few sets as possible
posted by Ziggy @ 4:10 AM
2 Comments
2 Comments:
Day 1:
Oly: jerk dips 7x3 105% ✅ 140lbs
Oly: 1 push jerk + 1 split jerk 8x1 75%
✅ 105lbs
Strength: dead stop front squats 10x1 90% clean max
✅ 130
Accessory: ring dips 5xmax
Glute Ham raise 4x10
Reverse hyper 4x12
Could only get two sets of ring dips in - 10, 8
I max snatched 125 the other day (5lbs from PR) so I will use that # now. Next week is a full week at work for me so I may not get to extra programming but I can program anyway and if I can't get to it I'll do it the following week.
Day 2:
Oly: snatch balance 8x1 100% snatch
✅8x1@125
Oly: high hang squat snatch 7x3 60%
✅7x3@75
Oly: hang power snatch 7x3 70%
✅7x3@ 85
Strength: deadlift 8x3 80%
✅8cx@175
The 40 strict pull-ups weren't happening today after the workout. I did 10 with the first set of 3 in a row and called it. Another day...
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