A. Snatch 5x 60, 70, 75, 80, 80%
B. Jerks 5x 60, 70, 75, 80, 80%
C. Clean 3x 60, 70, 75, 80%
D. Overhead squats 3+3 (3 snatch grip push press/power jerk behind the neck + 3 overhead squats) 4 sets AHAP
E. Snatch pull 5x (-10, 100%, +10lbs)
F. Below the knee snatch pull 5x (-10, 100%) + db press 3x10
G. Hip extension on ghd 3x10 + wt sit up 3x15
A. 85, 100, 110, 115 (4), 115 (4)
ReplyDeleteB. 120, 140, 150, 160, 160 felt fine
C. 110, 130, 140, 150
D. 125, 130, 135, 140 (definitely could do more fresh, shoulders were fried)
E. 140, 150, 160 w. straps
F. 140 all sets + 25, 30, 30 DBs
G. Completed 14 lb med ball for situps
A. 60,65,70,75,75 felt good
ReplyDeleteB. 75,80,97,105,105
C. 75,80,97,105
D. 70,75,80,85 could have gone heavier
E. 85,95,105
F. 85, 95 ouch 20 lb db press
G. 14lb med ball.
Overall felt good. tight back from saturday but happy with workout.
A. 95, 105, 115, 125, 125
ReplyDeleteB. 165, 185, 195, 210, 210
C. 165, 195, 205, 220
D. 95
E. 185, 185, 195
F. 185, 185
80 dumbells
G. 2 40 lb kb's on situps
Feel good overall. Getting better but still a long way to go. Kept rest times shorter today, took a good amount of time off of the workout compared to last week.
A. 125, 145, 155, 165, 165
ReplyDeleteB. 145, 170, 180, 195, 195
C. 145, 170, 180, 195, 195
D. 135, 145, 155, 155
E. 196, 206, 216
F.196, 205 + 35, 45, 45
G.35 + 25
Felt pretty good today, I think I'm starting to get in the swing if this new routine. We shall see.
A. 60, 70, 75, 80, 80. I failed a few on the last set, but I think it was mostly distraction from doing this in the 5:30 huge class.
ReplyDeleteB. 75, 90, 95, 100, 100. I made a math error, so these were low. The jerks were fast, though, and I didn't bobble much at the top.
C. 95, 115, 120, 130. These felt easy.
D. 75, 80, 85, 90.
E. 110, 120, 130
F. 110 and 120 on the SP, 30 on the db press. The DB press got hard but not impossible.
G. I did a 25# db on the weighted situp. That got rough.
Overall, felt OK. I was a little sore from running a 5K on Sunday and felt that in the OHS and snatches a little. The entire workout took me about 85 min, which included some moving around the huge 5:30 pm class.
A. Did percentages: 60#, 70#, 75#, 80#, 80# Didn't fail any but it did get tough
ReplyDeleteB. Did percentages: 90#, 100#, 110#, 115#, 115# ^^same
C. Did percentages: 90#, 100#, 110#, 115# Pretty easy
D. 80, 85, 90, 90
E. 90, 100, 110
F. 90, 100 + 20# DB
G. 25# DB for weighted sit-ups
A. 55, 65, 70, 75, 75
ReplyDeleteB. 75, 90, 95, 100, 100
C. 75, 90, 95, 100
D. 70, 70, 75, 75
E. 80, 90, 100
F. 80, 90 20lb DB
G. 12lb DBs
Mondays suck.
57 minutes without the warm up.