Did about 30 mins of foam rolling yesterday and then again for about 20 mins before today's session.
WU:
jump rope, 10 pushups, 10 front squats w 20lb wallball, 2 rounds
more jump rope
15 wallball shots
Oly Programming:
Squat (HBBS)
92%x1x5 - 375# (easy)
Clean
70%x3x1 - 215#
74%x3x2 - 230#
78%x3x1 - 240# (last ones were v hard)
Snatch shrug from riser (~3-4" deficit)
110%x3x3 - 265#
115%x2x3 - 280# (had to really fight to keep upright, these were tough too)
skip to main |
skip to sidebar
Current Personal Records
- Clean (Full): 150kg, 5/11
- Clean (Power): 136kg/300lbs, 6/10
- Clean and Jerk: 140kg, 8/10
- Front Squat: 175kg/385lbs, 8/10
- High Bar Back Squat: 216kg, 5/11
- Jerk: 140kg, 8/10
- Power Snatch: 105kg, 8/10
- Snatch: 116kg, 5/11
Health, Fitness and Nutrition Links
Followers
Labels
10k
(1)
2-position snatch
(1)
3-position snatch
(2)
5k
(1)
angie
(1)
back extensions
(3)
barski snatch
(1)
basketball
(6)
bench press
(9)
bike
(3)
box jumps
(26)
broad jumps
(4)
Burpees
(14)
calluses
(3)
century
(1)
cft
(4)
chinups
(7)
clapping pullups
(1)
clapping pushups
(1)
clean
(19)
clean + jerk
(52)
clean and push press
(1)
clean deadlift
(2)
clean high pull
(3)
clean off blocks
(2)
clean pull
(14)
clean shrug
(3)
clean thrusters
(1)
competition
(2)
curls
(6)
deadhang pullups
(13)
deadlift
(28)
deficit snatch grip deadlift
(1)
diane
(1)
dips
(1)
double unders
(5)
face pulls
(1)
farmer's walk
(2)
fight gone bad
(2)
flutter kicks
(1)
front squat
(53)
glute-ham situps
(3)
goals
(1)
goblet squat
(2)
golf
(1)
grace
(1)
half marathon
(1)
handstand hold
(6)
handstand pushups
(7)
hang power clean
(5)
hang power snatch
(3)
hang squat clean
(8)
hang squat snatch
(12)
heavy grace
(1)
high bar back squat
(42)
hip extension
(1)
hollow hold
(1)
HSPU
(3)
injury
(1)
intro
(1)
Jeremy
(1)
jerk
(28)
jerk off blocks
(10)
jump rope
(1)
jumping lunges
(3)
jumping pullups
(1)
kb press
(1)
KB snatches
(4)
kettlebell
(19)
kettlebell swings
(11)
kettlebell thrusters
(2)
knees to elbows
(7)
L hang
(3)
L pull-up
(1)
lunges
(6)
Medicine Ball Run
(1)
michael
(1)
mid-hang clean
(1)
mid-thigh snatch
(5)
muscle snatch
(5)
muscle ups
(4)
Overhead Squats
(13)
pistols
(1)
planks
(1)
power clean
(28)
power clean and jerk
(8)
power snatch
(25)
press
(31)
pt
(1)
pukie
(1)
pullups
(44)
push jerk
(5)
push press
(21)
pushups
(19)
rdl
(4)
renegade row
(2)
rest
(1)
reverse wrist curls
(2)
ring dips
(16)
ring rows
(1)
rope pullups
(1)
row
(11)
run
(21)
sdhp
(4)
situps
(23)
snatch
(83)
snatch balance
(11)
snatch deadlift
(1)
snatch grip deadlift
(6)
snatch high pull
(7)
snatch off blocks
(2)
snatch pull
(10)
snatch push press
(3)
snatch shrug
(5)
snatch shrug from riser
(1)
sprint
(5)
squat jump
(5)
squats
(80)
static ring hold
(1)
stiff-legged clean DL
(2)
stiff-legged snatch DL
(3)
tabata something else
(1)
thruster
(8)
toes to bar
(2)
turkish get-ups
(2)
V-ups
(2)
walking lunge
(3)
wall ball
(10)
weighted situps
(1)
zercher squats
(1)
1 comment:
Hi Joel:
Gattone's workout on Sat was great. He has a drop in rate of $25 or $75/mo for once a week (you get a custom plan). I'm going back out next Sat and will continue with WCCF Oly programming during the week. If you'd like to join me Sat, send Mike an email. He remembers you and Leo.
Post a Comment