Monday, April 7, 2014

Monday 4/7

Please keep posting if you are doing the workouts

A. 3 x 2 Squat Snatch
B. 2 x 2 Squat Snatch from the hang (right above the knee)
C. 3 x 2 Snatch High Pull (from the floor pulling to about chest height, once the bar does not get that high don't add more weight; meant to be explosive and fast)

Strength 1: Front Squat, 3 x 3 across
*We will be doing this for the next few weeks. Drop about 20-30# off your 3 RM, or projected 3 RM, and do all 3 sets at that weight. However, you cannot use a belt or lifting shoes. Every week, go 5# heavier than the previous week

Strength 2: Bench Press
20-10-8-6 (3-4 minutes rest between sets)

WOD: 15-12-9-12-15
Front Squats 95#/65#
Cal on Airdyne


  1. Lifting:
    A. 95#, 105#, 115# - then tried a new 1RM and hit it - 125# (5# increase).
    B. 105#, 115#
    C. 135#, 135#, 145# (this one was a little heavy)

    Strength 1: Front Squat - did all 3 sets at 135# (probably about 25#-30# off my 3RM) - felt good though, I did use knee sleeves, but no lifters or belt

    Strength 2: Bench - 65# for 20, 85# for 10, 105# for 8, 115# for 6 (the last 3 were pretty rough)

    WOD: 8:46 - push-ups were tough at the end.

  2. I try to post as often as possible, but I don't get on an actual computer too much. I can't update this site with tablet or phone, so I sometimes get behind. But, I'll try to post more often.

  3. 10 wt lunges (65#)
    20- OH Squats (65#)
    30 T2B
    40 S2S- had to modify, left hip flexor is still bothering me
    30 T2B
    20 OH (65#)
    10 Wt Lunges (65#)

    Still struggling with heavy squatting. I may need to just stay away from it for a week to see if this pain will go away. The 65# did no feel too bad, but not pain free. I did do snatch balance before and went up to 85# which was probably not too smart. I just have a hard time with not being able to do my lifts at the weight I know I can. But I need to avoid further injury.

    I too will try to keep posting as well. It may be once every couple of days. I will need to modify weights until this hip flexor is healed.