Day 2 – 4.10.18

Weightlifting

A. Pause clean x3 reps
60%x1 sets
70%x2 sets
75% x2 sets
80% x3 sets

Conditioning

B. At the top of each minute row 200m/170m for 10 minutes

Accessory Work

C. Every 1:30 for 18 min. Alternate between each movement.

1st minute:  Single arm DB bench press x8/side

2nd minute: Snatch Grip Pendlay Row x8

3rd minute: 4/2 deficit HSPU (45#/10#) with a 3 second pause at the finish position (feet together, head through, heels up – opens standards

 

5 Comments

  1. Beat up from yesterday, woof!

    A. 108-126-135-144oxoo
    1 miss at 144 in my first set of 3 so I redid it. No lifters but I did use my belt. Really diggin’ how good these have been feeling!

    B. 6:10
    37-36-36-37-37-37-38-38-37-37
    Felt strong. Pace at 36-37 seconds was 1:44/500. 38s were at 1:47/500.

    C. DB BP: 20-25-30-30
    Pendlay Row: 65-65-65-80
    8 Seated L Press w/ DB: 20-20-25-25

    40min ROMWOD after.

    Reply
  2. A) 150/175/190/205 no misses

    Catch position was a bit inconsistent today. Some were good and others i was on my toes.

    B) 40,42,42,42,42,41,42,42,41,40

    Was able to recover between each row just enough to maintain a 1:42-1:44 pace. On the :40 rows my pace was 1:38-1:39.

    Accessory work done.
    DB bench – 45/55/65/65
    Pendlay – 95/105/105/110
    HSPU – done

    Reply
  3. A) 180-210-225-240
    No misses. Squat felt real strong Today. Felt I was leaning or shoulders were over the bar a little to much on some reps during the pause pos. Over all really like these pause cleans and snatches

    B) 39-40-40-41s on all rows
    1:40 pace for all sets

    C) accessorie work
    Bench 50#
    Pendlay row 95×2. 115 for the rest
    Hspu done

    Gymnastics extra
    30:00 worth

    Reply
  4. A) 175 205 225 235
    Based off of 295
    These felt really good today. No misses and form felt good throughout. Started to get heavy with the 80% sets. The pause almost helps me mentally reset and make sure I hit all my points of performance in the second and third pull.

    B) Tough. All between :38 and :42. Slacked and coasted the last 25m of most sets.

    C) DB 45 50 60 60
    Row 95 105 105 105
    HSPU 4 across. Felt good. Worked on open standard

    Reply
    • I agree on the pause – helps me catch higher on my thigh & finish my pull!

      Reply

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