9 July 2012

Monday: Snatch variation, Back Squat volume, Press volume (OH, bench, dips).

OH press 5x5 @ 62,5 kg.
5, 5, 3. Went to 60 kg. 5, 5. F***ing ridiculous. Almost feels like my press is going backwards.

Squat 5x5 @ 120 kg - 2 min break.
5, 5, 4, 3. Went to 110. 5, 5. Need to deload and reset. Back is strong as ever but my posterior chain is weak and my hip joints are stil all Smolov'ed up.

OH Squat heavy 3 + 2 x 3 @ 90%.
40, 60, 70, 80, 90(F on third), 80, 80. Felt like I should have gotten the third on 90 and I would have if I hadn't back squatted just before.


EMOM 15 mins1 hang power snatch + 1 hang snatch @ 60 kg. I (heart) EMOM. Got a couple of really speedy turnovers on the full snatches in the final 4-5 minutes. Wonderful how fatigue forces good technique.


Bench 5x5 100 kg.
5, 5. 
Decided to play with the weights, so we took off 20 kg each round and maxed out on reps. 85 kg: 12 reps, 8 reps. 65 kg: 20 reps. 45 kg: 30 reps. 25 kg: 60 reps.

Another day that felt less than optimal. I think I need to reset my weights and reduce the volume a little bit. Seem to be getting a bit too eager. Luckily vacation away from the gym will automatically do this...