BBSP18.W6.D1.0925
- Muscle snatch high pull + muscle snatch: 3x (3+3)
- Muscle snatch: 4×3@40% / 40kg
- Snatch, low blocks: 2@50, 2@60, 2@65, 2@70, 4×1@75 EMOM
- Snatch pull, from the low hang: 3×3@90
- FS: 4×3@78% / 154
- Accessory:
- DB Arnold press: 4×10
- DB shrug: 4×12
BBSP18.W6.D2.0926
- PP + BTNJ + Press in split: 3x (1+2+3) barbell only
- PP + BTNJ + Jerk to HS: 70,90, 100, 110
- Low hang power clean: 3×3@65% / 85kg
- Jerk dip squat w/pause: 3×3@102% / 152
- Accessory:
- 4×15 GHD
- 4×15 Reverse hypers
- 4×10 push-ups
The extra shoulder work from the day before caused some issues for me with the push press today. I think shifting those DB Arnold Presses to another day might be better and allow my shoulders from time. I got to 110 which wasn’t really anywhere near where I wanted to be for the day, but had to stop because of how it felt.
BBSP18.W6.D3.0928
- Muscle clean: 4×3@40% / 60kg
- Clean, low blocks: 2@50% / 75, 2@60% / 90, 2@65% / 100, 2@70% / 105, 4×1@75% / 115 EMOM
- Clean pull: 3×3@95% / 143
- BS: 4×3@78% / 186, 8×140, 8×150, 8×150
Back squats were tough and it made me realize that I very rarely do anything over sets of 3. I think I might need to go for some larger volume building sets and maintain and see how that goes.
BBSP18.W6.D4.0929
- Superset:
- 5×5 incline bench (215#)
- 5×20 banded lat pull-downs
- 5 RNFT:
- 25 cal AB
- 10 ball slams (50#)
- 7 way hips
BBSP18.W6.D5.0930
- Hang snatch + OHS to HS, then 80% 5×2 snatch from the floor EMOM: 85#, 105#, 125#, 145#, 155#, 175#, 185#, 190# (88%), then 5×2@80% / 155#
- Hang clean + Jerk to HS, then 80% 4×1 CJ from the floor EMOM: 165#, 195#, 240#, 270#, 290#, 305# (92%), then 4×1@245#
Man, I really needed this day. Woke up a pound down on the scale which had me feeling good on Saturday. I have traditionally worked on a heavy snatch and heavy CJ single on Sunday’s. I wanted to change that up, especially since I rarely work from the hang. And it is rare that I do complexes like this all the time. Also, I wanted the feeling of working on moderate weight lifts while fatigued, so the drop sets done EMOM would help with that. I am pretty sure that the hang snatch and hang clean were both PRs. For the snatch, my depth is still high power, while the OHS is much lower. However, my chest is still tipping forward. So I am going to have to work on catching lower and more upright.