Week 11 / Day 3
A. Snatch Balance, build to a tough triple
Got up to 205#'s
B1. Above Knee Hang Power Clean . Power Clean, 2.1 x 4 sets, rest 2mins- 80-85% effort (275#'s)
220, 225, 230, 235
B2. Strict HSPU to Extra Depth, 1.1.1.1.1.1 x 4 sets, rest 2mins- Hands Shoulder Width
(+2") Completed, (+3") Completed x 3 sets
C1. Bar Muscle-ups, 5 reps x 3 sets, rest 1min
UB, UB, UB
C2. GHD Sit-ups, 25 reps x 3 sets, rest 1min
Completed UB
C3. DB Back Ext. @20x0, 20 tough reps x 3 sets, rest 1min
25, 35, 40
Notes:
- Made it through the workout without hurting my neck!!
- Got the same weight for Snatch Balance
- For the HPC and PC I took the percentage from my max HPC instead of my PC, I felt good through these but I was a little hesitant.
- The HSPU were an improvement from last time but still I can't do extra depth, one day
- I got all the Bar MU's UB first time doing multiples on the bar
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