September 24, 2012
1) Back Squat
3 sets x 9 reps @ 78%
2) Snatch Complex
Includes: Power Snatch (from floor) + High Hang Squat Snatch (From the hip crease not mid thigh) + Plus Snatch (Full Squat from Floor)
Set 1: 60% 1 RM Snatch
Set 2: 60%
Set 3: 65%
Set 4: 65%
3) Snatch Balance
3 reps @ 80% 1 RM Sntach
3 reps @ 85%
3 reps @ 85%
4) 3 rounds:
30 sec max pull ups
30 sec max double unders
30 sec max shoulder to over head (135/95lb)
2 min rest
1RM High Bar Olympic Back Squat: 340. Wow – reality check vs. Low Bar. Full depth makes all the difference!
New Goal: 375 High Bar Back Squat by Jan. 1
Met Con:
Rd 1: 22-46-17
Rd 2: 21-44-16
Rd 3: 21-50-13
All sets unbroken except for one screw up on double unders in Rd 2.
Working my way back into the squat again: 4 sets 6 reps of 235. Sure did feel good to get under that bar again?!
Ready to have you back 100% Roger. Your positivity and Leadership has been missed brother!