A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps
Build over the course of the 4 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.
Followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Muscle Clean x 2 reps
Build over the course of the 4 sets.
B.
In 25 minutes, build to a 1-RM Clean + Front Squat + Jerk.
(Limit yourself to 2 misses before moving on).
C.
In 15 minutes, build to a 2-RM:
Snatch without hookgrip & without moving feet
Start your pull with your feet in your landing position. Your heels can come up in the finish, but, your feet should not leave the platform. No hookgrip is allowed, use a regular grip.
D.
Every 2:30, for 17:30 (7 sets):
Front Squat x 3 reps
*Sets 1-3 @ 75%
*Sets 4-5 @ 80%
*Sets 6-7 @ 85%
E.
Every 2:30, for 10 minutes (4 sets):
Glute Ham Raises x 6 reps
A sots 65/75/80/85
Muscle clean up to 105
B up to 165 just barely failed 170 jerk
C up to 105 just weird
D.150/160/170
A1) 45/50/55 (only 4 reps it got away from me on the last press)
A2) 65/85/105/105
Ah these are hard!
B) failed at 175, competed 155.
C) Got up to 95 lbs. Working on keeping the scapulae pinched together to keep back strength.
Also working on getting lower in the setup.
D) 165/175/185
E) DONE
A. sots press:
35/45/55/65
muscle clean:
65/85/95/105
B. clean + fs + jerk:
built to 185
got pinned in the clean at 190
C. snatch no hookgrip no feet 2RM:
built to 110#
these felt so awkward. could not hang onto the bar without a hook grip
D. front squat:
165
175
190
E. done