Dec. 17th

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

Dec. 9th

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
237, 242, 247, 247
B2. Strict HSPU to Extra Depth Cluster, 1.1.1.1.1.1 x 4 sets, rest 2mins- hands shoulder width
*see notes- (+2") Completed, (+3") Completed, (+4") Completed, Completed
C1. Bar Muscle-ups, 5 reps x 3 sets, rest 1min
Completed
C2. GHD Sit-ups, 25 reps x 3 sets, rest 1min
Completed
C3. DB Back Ext. @20x0, 20 tough reps x 3 sets, rest 1min
Completed

Notes:

- Pinched a nerve in my neck doing the hang cleans but I might've aggravated it doing the snatch balance. Feels like I got whiplash. This definitely limited me throughout the workout.
- The Snatch Balance was good, it's nice to work on that exercise.
- The HPC and PC could've felt better but my neck was a board.
- The HSPU, I usually use the regional standard (36" width). Shoulder width is a lot more difficult for me. I was unable to do any extra depth to meet the rep range, I actually had to stack plates above to lessen the ROM.
- Bar Muscle-ups, done as singles.