BBSP18.W2.D1.0102
- High hang sn + OHS: 2×2@50% (49), 2×2@60% (59), 2×2@70% (69)
- Sn pull (deficit/eccentric): 3×3@93% (91)
- FS: 4×3@78% (154)
- 4x:
- 15 reverse hyers
- 12 DB curls
This was leg death. I think the extra OHS combined with the stress on my legs on the snatch pulls left me pretty worn out for the front squats.
BBSP18.W2.D2.0103
- Jerk + Jerk with :03 pause in the catch, work to heavy single then 80% of HS 4×1 EMOM: 70, 90, 105, 115, 130, 133.
- HPC (At knee): 2×3@60% (80), 2×3@65% (87)
- SnPP: 5×3, increasing – 70, 85, 95, 105, 110 (PR)
- 4x:
- 12 upright rows
- 1:00 plank
- 12 DB rear laterals
The math with this whole kilo thing is still throwing me off a little. I missed 130 and got irritated so I focused and hit it again. Then I wanted to go straight to 136/300 and loaded the wrong plates, so I only hit 133/292. I know it was only 8lbs but still wanted that 136.
BBSP18.W2.D3.0105
- Clean (Blocks @ the knee): 2@50% (75), 2@65% (97), 2@73% (109), 4×1@78% EMOM (116)
- Clean pull (deficit/eccentric): 3×3@93% (138)
- BS: 4×3@78% (179)
- 4x:
- DB Arnold press x10
- DB shrug x10
- DB curls x10
BBSP18.W2.D4.0106
- Incline bench: 5×5 (+5 from last week): 210, superset with x20 banded lat pull-downs (green band)
- 3x:
- 30 calories AB
- 20 GHDs
- 10 push-ups
I didn’t have a lot of time today, so it was getting in and getting just a little bit done before Gina had to head off to an appointment.
BBSP18.W2.D5.0107
- Snatch pull + sn: 1@50% (107#), 1@60% (130#), 1@70% (150#), 1@80% (170#), work up to a HS of snatch only if you feel good. Hit 185# and 195#.
- Clean pull + CJ: 1@50% (165#), 1@60% (195#), 1@70% (230#), 1@80% (260#), work up to a HS of CJ only if you feel good. Hit 280# and 300#.
- Pause BS: 3×3@73% (365#)
- 4x:
- 1:00 plank
- KB waiter hold :30 each arm (70# KB)
I woke up at 5:00a with a splitting headache. It felt like I was hung over, dehydrated, and cutting out caffeine all at once. Except, I didn’t drink, had plenty of sleep, and had nearly 2 gallons of water yesterday. I think the massive stress from the day before caught up with me. I got into the shower and let it run on my head for what felt like 20 minutes to try and get rid of my headache. After the shower, I actually felt cold, so I laid down and took a 45 minute power nap. When I got up, I actually felt a lot better so I decided to go in. My plan was just to hit some of the percentage work on the two main lifts and then go home. But when I got there and got moving, I kept feeling better. I didn’t push beyond 90% but that was a big victory for me given how I felt.