A. Banded Front Squat - Moderate bar weight + Moderate band tension; 3 reps; rest 90s x 5 sets
Done @ 125lb and red bands, which surprisingly felt easier on the glute than similar weight back squats - I wonder if it has to do with positioning and loading. Anyway, these went really well.
B1. Hang Snatch Pull; 1.1.1.1; rest 20s/30s
B2. Hang Power Snatch; 1.1.1.1; rest 20s/3 minutes x 4 sets
Done @ 85-95-105-115. My current max for a power snatch is 125, so pretty happy to hit the cluster at 92%. I actually lost one of the 115 reps behind me, which I've definitely never done on a power snatch - it just FLEW up so fast I wasn't ready for it, ha. Redid the rep so I had 4 makes.
C. 10-8-6-4-2
CTB Pull Ups
Hang Power Clean 125lbs
Ski Erg Calories
Time = 7:16. This got a bit spicy, specifically the cleans; the last few reps of 8 and all of 6 were tough.
D. Assault Bike
30s @ tough effort that doesn't hurt Glute
90s easy x 10 sets
I'm pretty much at 100% as far as the effort I can put in on the AB without glute issues. RPMs @ 80 for the first 5 sets, then started dropping off a bit, rest of sets were ~75RPM for the tough effort.
OVERALL: Delt has been a bit achy today, but didn't feel anything particular during today's work and nothing made it any worse. Will see how tomorrow goes. Leaving right after working out for an overnight desert trip, so I may not get a blog posted but I'll try to shoot a quick email about how things feel.
To hit such a high % of your power snatch in not only a cluster protocol but also from the hang tells me that it's quite possible you have a new 1RM power snatch...
ReplyDeleteI actually thought that the front squats may feel better while thinking about it since you should be loaded more anteriorly (One of the major purpose of front vs back squat). Glad to see that hypothesis was correct. We will probably be able to push weight here a bit more aggressively than back squat.
Definitely a tough workout, all pulling and lots of grip - sounds like it went well though for what it was!
Good info on the bike....will start progressing intensity here.
Yes, grip was definitely smoked!!
ReplyDeleteMy power snatch max has been at 125 for a while, I've probably hit that 10+ times. But whenever I tried 130 (it has been a while), I made the lift but could not stay above parallel. But I agree, I think my form and strength are probably there now for a new pr.