20180425
Weightlifting
Squats
3x10
*323-304-285#
*6 reps, then had to rerack. My glutes were on fire, so I broke this set up. Hit three more reps but failed on the last.
I'll revisit this scheme next week and use a lower percentage on the initial set; maybe 82 versus 85%....
Deadlifts
Block Pulls from calf height
3x5 334#
I used my hex bar for this portion.
Deficit, 25# bumper
2x6 245#
I went to these to help with speed from the floor.
Snatch Grip
2x10 185#
Decided to incorporate these to increased strength off the floor. Worked my traps and upper back like I never imagined....
20180426
Endurance
4 miles in 34:21
WOD
4 RFT
26 Hang Power Snatch, left and right, 30#
20 Goblet Squat
18 Push Press, left and right
Run 200m
18:35
Conditioning
HIIT for reps, 30:30 x 3
Vertical Jump to Tuck Jump
Sprinters
https://www.youtube.com/watch?v=rtCuMXgjxwo (WSF)
Shoulder Taps
Squat Jumps
Crossover Crunch
https://www.youtube.com/watch?v=ZL9Y-IIedb0 (WSF)
132, 140, 145
This was a tough and challenging session but I gained strength once I attained a good pacing.