I've switched over from doing personal programming with Mike to doing his new competition blog. I am excited about it. It gives me the opportunity to workout with people again, which I enjoy and I feel like it pushes me. I may add some stuff here and there, but my main framework will be his blog. The programming we have been doing has been really great, hoping to keep getting awesome results.
Monday-
Mobility For Hips and/or Shoulders for Snatch
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One time through of the following complex
Snatch Dead Lift x 3
High Hang Muscle Snatch x 3
OHS x 3
Snatch Balance x 3
Sotts Press x 3
High Hang Squat Snatch x 3
- Complete - all with just the bar
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5 sets of:
Halting Snatch Dead Lift + Hang Squat Snatch + 2 Over Head Squat(70-75% 1RM); rest 90 sec
- 155lbs / 155lbs/ 165lbs / 165lbs / 175lbs
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Snatch Balance- build to a tough single in 8 minutes
From 205lbs - 265lbs
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Back Squat @ 20X1- 3 @ 80%, 2 @ 85%, 1 @ 90%, 1 @ 90-95%; rest 2 min
325x3
345x2
365x1
385x1
Felt great, really great.
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For time:
25 Squat Cleans, 95/65lbs
Run 400m
25 Squat Cleans, 95/65lbs
Run 400m
Complete - 7:32 - leg burner for sure. Had to break up squat cleans into two on the first set, and four on the second one.
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EMOM
2 Push Jerks (from a rack)
2 Tire Flips @ 3x BWT
Increase the weight on the push jerk each minute by 5-10 pounds.
Start at 50% of your 1RM
- Complete - went from 135lbs push jerk to 255lb push jerk
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3 sets of Reverse Hyper x 12 @ 30-50% of 1RM Back Squat
- Complete @ 225lbs - felt awesome
Comments - Good, fun day. Running is getting better, hit everything hard.
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