Monday November 11th
A. Snatch 5x 60%,70%,75%,75%,75%
B.
Jerks 5x 60, 70, 75, 75, 75%
C. Clean 3x 60, 70, 75, 75%
D. Snatch PP+Overhead squats (3+3) 4 sets AHAP
E. Snatch pull 5x (-10, 100%, 100%)
F. Below the knee snatch pull 5x (-10, -10) + db press 3x10
*Work the DB press in during the sets of Pulls
G. Hip extension on ghd 3x10 + wt sit up 3x15
Worked a little lower than percentage as I have not workout out in a while. This kind of hurt my wrists, but I feel this is because of my pro-inflammatory diet and the fact I haven't done things in a while. Felt pretty alright and this was all time allowed.
ReplyDeleteA. 85, 100, 110, 110
B. 130, 140, 150, 150
C. 120, 130, 140, 140
D. 115, 115, 120, 130
E. Not done
F. Not done
G. COmpleted
Seemed like the workout took forever, but overall pretty good. Just got to get use to this higher intensity regimen.
ReplyDeleteA. 95, 115, 115, 125, 125
ReplyDeleteB. 165, 190, 200, 200, 200
C. !75, 195, 205, 205
D. 95, 95, 115, 115
Still trying to get comfortable with OHS
E. 175, 185, 185
F. !75, 175
75 lb dumbells
G. Done, two 53 lb kb's
Long one today. Shoulders feel kind of junky but feel pretty good for the most part. Still have a long way to go.
I followed the percentages for my maxes,
ReplyDeleteused 80 on all the snatch press+OHS,
and used 15 for the overhead db press. My shoulders hurt so bad by that time.
Also a 15 for the weighted sit ups. Which I suck at.
My shoulders, wrists, and ankles really felt this one.
A. 125, 145 (1 miss), 155 (1 miss), 155, 155 (1 miss)
ReplyDeleteB. 155, 180, 190 (Only did 3 sets. Should started to act up.)
C. 175, 205, 220, 230
D. 155 x 3 (Should started to act up on end of 3rd set. Didn't do 4th)
E. 195, 205, 205
Got the "Honey where are you, dinner is ready!" What I completed took 90 minutes on the dot. Don't think I could have completed this in 60-90 with proper form. This is almost the exact program Sam gave me 4 weeks ago. My average time with each workout took about 2 hours.
Thanks for the programming buddy.
Shoulder?
ReplyDeleteGood stuff people.... this one was long and mostly only Mondays like this...
ReplyDeleteA. 115, 125, 135, 135, 135
ReplyDeleteB. 135, 155, 175, 175, 175
C. 145, 165, 185, 185, 185
D. 135, 145, 145, 145
E. 185, 185, 185
Finished up with the abs and back ext. Out of time and puny muscles were out of energy. Got some good tips from Pope.
Followed the percentages for A, B, C and the pulls. Felt good with them.
ReplyDeleteDid 80# on all snatch PP+OHS. Felt good, definitely better at OHS after the OLY class!
20# dumbbells for push press & weighted sit-ups. Then had a nice big meal of steak, veggies, and sweet potatoooes
I followed percentages on everything
ReplyDeleteA. Snatch 5x 60#, 70#, 75#, 75#, 75#. Felt good through 4th set. Need to be more solid in OH hold
Jerks 5x 80#, 95#, 105#, 105#, 105# Third set felt best, lockout did not feel solid. Wrists started hurting.
C. Clean 3x 95#, 115#, 120#, 120#. These felt really easy, concentrated on elbows through
D. Snatch PP+Overhead squats (3+3) 4 sets AHAP
70#, 75#, 80#, 85#. Didn't know what to expect. These actually got easier.
E. Snatch pull 5x (-10, 100%, 100%) 110#, 120#, 120#
F. Below the knee snatch pull 5x (-10, -10) + db press 3x10
BTKSP 110#, 110#. By now, I was dying. I think I might need someone to look at these.
*Work the DB press in during the sets of Pulls
DB P: 25#. 30#, 30#. Last 2-3 heavy with 30#
G. Hip extension on ghd 3x10 + wt sit up 3x15
weighted sit-ups at 25#
Also, this took me (with warm-up) about 100 minutes, and I was fairly diligent to not have more than 2:00 between sets.
DeleteA. 55, 65, 70, 70, 70
ReplyDeleteB. 75, 90, 95, 95, 95
C. 75, 90, 95, 95
D. 70, 70 ,70 ,75 (Missed my first OHS)
E. 80, 90,90
F. 80lb pull and 20lb DBs for press
G. Completed with 2 12lb DB
Without the warm up this took me 1 hour and 10 minutes to complete. I took short rest typically just adding the weight and going right into the next set, no more than 1.00-1.30 at the most. Definitely tired me out but overall I felt fine.