20 x bar work
43 x (3)3
53 x (2)2
63 x (2)2
73 x 2
83 x 1
93 x 1
103 x 1
113 x 1 = 116 * dmax 1
123 x (M)3
103 x 1
113 x 1
123 x 1 = 126 * dmax 2
124 x (M)3
114 x 1
124 x (M)6
124 x 1 = 127 * dmax 3
124kg Low Block Snatch
Low Block Power Snatch:
91 x (3)3 @ 70%
91kg x 3 Low Block Power Snatch
Low Block Snatch Pull:
124 x (3)2
124kg x 3 Low Block Snatch Pull
Front Squat:
20 x (1@3cp + 2)1
42.5 x (1@3cp + 2)1
62.5 x (1@3cp + 2)1
82.5 x (1@3cp + 2)1
102.5 x (1@3cp + 2)1
122.5 x (1@3cp + 2)1 = 132 * dmax
Box Jump:
36" x 3
37.5" x 3
37.75" x 3
38" x 2
38.5" x 1
40.25" x 1
43" x 1
44.25" x 1
45" x 1
45.5" x 1
45.5" x 3
45.5" x 3 Box Jump
* Notes:
- Slow and sluggish compared to my last snatch workout from the mid blocks. There just wasn't enough snap and aggressiveness, coupled with an inability to coordinate my timing, which made today a very frustrating day. Regardless, I managed to successfully snatch 124kg, albeit, at the expense of 6 failed attempts.
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