I got a strong start to this training week and an even stronger finish at the end. I am very pleased with the effort.
Monday, 5/4/09
Jump Squats, up an 18″ plyo box down to full squat: 3 x 15.
Sandbag Clean & Press, 50# max number of reps in 5 minutes: 50. Got 13 reps in last minute.
Tuesday, 5/5/09
Snatch Balance, x 3: 88/88/88/88/.
Snatch singles: 88/88/88/90/93/95/95/95/97/97/100/100/102/102 + 7 OHS/. Noticed a big improvement in those lifts because I started using the hook grip.
Kettlebell Swings, 44 kg: 6 x10.
Wednesday, 5/6/09
No training
Thursday, 5/7/09
Jump Squats, w/44# bar: 3 x15 w/1 minute rest between.
Squat Clean & Front Squat singles, using the hook grip: 95/95/115/115/135/135/155/155/175/175/175/175/.
Friday, 5/8/09
No Training
Saturday, 5/9/09
Metcon Barbell Complex, 5 rounds, 5 each @ 95# of:
- Thrusters
- Burpee + Power Clean
- Bent Over Row
- RDLS
More Thrusters: 4 x 10
Sunday, 5/10/09
Back Squats (wearing Adidas Sambas)
135×5/135×3/185×3/225×3/245×2
Singles: 265/275/285/305/315/315/315/315/315/315/315/315/.
This was my best squat workout in a while. I got nice and deep on all reps and felt great at 90% (315) which tells me my 1RM max is about to make an increase. I stuck with the plan and did the reps. they will come in handy when I go for a new PR.
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