BBSP18.W8.D1.1009
- Muscle sn – 4×3: 30, 40, 45, 45
- Tall sn – 3×3: 20, 30, 30
- Sn, low blocks: 2@50, 2@60, 2@65, 2@70, 2@75, 4×1@80 EMOM (Make, make, make, miss, make)
- Sn pull, low hang: 3×3@95
- Superset:
- BS 4×5@70% / 160
- DB curl: 4×12 / 35#
- 10 band pull aparts (blue band)
BBSP18.W8.D2.1010
- Jerk waves:
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3@70% – 105
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2@75% – 112
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1@80% – 120
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3@73% – 110
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2@78% – 117
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1@83% – 125
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3@76% – 114
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2@81% – 122
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1@86% – 130
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- Hang power clean: 1×3@70% – 94, 1×3@73% – 98, 1×3@76% – 102
- Superset:
- Press (Banded KB from the floor): 2×5@65#, 1×5@85#, 2×5@75#
- 5×15 GHD
- 5×12 DB shrugs / 70#
Jerks from the blocks are feeling shaky. No idea why because I used to look forward to these. The final lift at 130 felt super heavy, much more than I wanted it to. Also, I had some pressing on deck after the HPC but changed those on the fly because my shoulders have been in pain the day after so much overhead work.
BBSP18.W8.D3.1012
- Muscle clean: 3×3@45% / 68
- Clean, low blocks: 2@50% / 75, 2@60% / 90, 2@65% / 98, 2@70% / 105, 2@75% / 114, 4×1@78% / 120
- Clean pull, low hang: 3×3@95% / 143
- FS: 4×5@70% / 138
- Superset:
- DB Arnold press: 4×10 / 50#
- Band pull aparts 4×10 (blue band)
The front squats were heavier than I would have wanted, but still doable. Knees felt just “OK”.
BBSP18.W8.D4.1013
- Superset:
- 5×5 incline bench @ 205#
- 5×20 banded lat pull-downs (green band)
- 15 min AMRAP
- 15 cal AB
- 50′ OH yoke carry @ 245#
- 6 rounds + 2 cals
BBSP18.W8.D5.1014
- Muscle snatch – 3×3: 65#, 85#, 85#
- Tall snatch – 3×3: barbell, 65#, 65#
- Hang snatch (low hang, below the knee) to heavy double, then snatch from the floor 5×2 @ 85% of heavy double, EMOM: 115#, 140#, 160# 175#, 185#; EMOM @ 160#
- Clean with pause 2″ off the floor + 2 jerks to HS, then CJ 4×1 @ 85% of HS, EMOM: 175#, 215#, 255#, 280# (Missed 2nd jerk); EMOM @ 240#
These complexes lately have been lots of fun. Primarily because I have never done any of them before, which guarantees a PR just by making the first lift. I have done the clean with pause off the floor before and think I got up to around 275# before failing. While I missed the 2nd jerk at 280#, technically this was still a PR. Stopping the weight and then starting again was such an odd feeling. It is so vastly different than working from the hang or the blocks.
I am also amazed at just how heavy the drop sets feel. The first set of snatches from the floor felt almost like I was maxing out all over again. These drop sets have caused me to really focus on the movement and not take anything for granted, so I feel like they have really helped me a great deal.