Some days you get PR's others, you feel like you failed miserably!
That is called LIFE!!! Get use to it, rebound, stay focused and positive and keep bringing your best effort...
If you give your best effort, you have nothing to be ashamed of...the KEY is that ONLY YOU (and the Lord) know if you truly gave your best effort.
Can we always improve? Yes...there is only one person/being that cannot...GOD! He is PERFECT. We are not...so keep trying to get better!
Warm-Up
3m Row (40s easy, 20s faster)
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3 Rnds:
30s Alt. Sampson Stretch
30s Glute Bridge
30s Spidey & Reach
30s Good AM's
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Snatch-Grip BB Warm UP
5 Good AM's
5 Back Squats
5 Elbows
5 Strict Press
5 Stiff-Leg DL
5 OHS
Rest a bit & Repeat 2 more times...add 5-10# for 3rd set
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SNATCH TECH
A) 5 x 2 Behind Neck Snatch-Grip Strict Press
B) 5 x 3 Bhnd Neck Snatch-Grip Push Jerk
C) OTM x 8 ~ Hang Power Snatch (3reps for 1-5, 2 reps for 6-8)
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OHS
Alternate OTM x 12 (6 sets):
E = 12 GHD Sit Ups (no GHD ~ 16 Abmat SU)
O = 3 Reps OHS (from Rack, work to heavy)
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JACK-SQUAT
FOR TIME
21 Front Squats (135/95)
21 KBS (70/50)
400m Run
15 Front Squats (135/95)
15 KBS (70/50)
400m Run
9 Front Squats (135/95)
9 KBS (70/50)
400m Run
Stimulus-wise...we are looking for a wt that you "could" get 21 reps UB in the first set.
Goal is to go UB in all sets, with at the very MOST one break during the weighted exercises...
Just because you have a great run, but break every round of Squats and Swings is NOT the stimulus...Push the weights, but not so much as to make this a strength workout...
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ODD-OBJECT
3 Sets (Not for time):
200m DBL DB Walk
1st 50m = Left Hand Overhead / Right Hand Hang
2nd 50m = Left Hand Hang / Right Hand Overhead
3rd 50m = Front Rack Position w/ Both
4th 50m = Double Overhead Position
(let me tell you...the last 50m will be tough!!!)
REST AS NEEDED B/T the 200m...
Do not break during the workout(200m)...
we walked 50m back and forth...
Casey did 2 x 25m to accomplish 50m each in wt. room...
STAY MOVING and put your mind somewhere other than the pain! Mental Toughness Here!!!
Casey ~ 11:27 (3 laps in FH)
Lizzy ~ A)70# / B)90# / C)?? / OHS = ?? / 11:?? / Complete w/ 20# DB's
Z.Wendt ~ A)105# / B)155# / C)155# / OHS = 225# / 10:33 / Complete w/ 40# DB's
tb ~ A)125# / B)165# / C)165# / OHS = 225# / 13:22 / Complete w/ 35# DB's
HPS ~ 95-105-115-125-135-145-155-165 / OHS ~ 135-155-185-205-225-225
Yesterday...on top of the world...today...a dose of reality... Running is NOT my recovery!!! 2:30-3min per 400m...S-L-O-W!!!
sb - A)95# B)125# C)125# / OHS=125# / 13:33 (95# - 44#) / Complete with 25# DB's.
ReplyDeleteFirst, nice job Z. Wendt on JACK-SQUAT. That's a killer time. I had to take a look back to make sure this was 21's all the way through. YEP IT WAS. YIKES. I did do all 21's unbroken but boy that 3rd round everything felt heavy. Even my legs.
Shoulders felt a little funky with behind snatch grip work. We'll t.b. you got me on this work out. Nice job to you as well. Overhead work and grip strength is where I need the most work currently.