10/28/2024
A – Snatch grip isometric pin pull below knee height – 14 sec of HARD contraction, new set every 90 sec x 3
*little longer hold this week
done
B1 – Below knee paused squat snatch x 1, 2 sec deadstop pause below knee then try to accelerate strongly from there, rest 15 sec
B2 – Squat snatch from floor x 1.1.1.1, rest 10 sec bt reps and 2 min bt sets x 6 working sets
*strong pause position for the single rep, then on the regular reps keep thinking about staying over
155-165×2—170—175×2 (last set at 175 wasn’t as consistent, missed one and then took an extra set to hit it,)
C – Front squat waveload – 6,4,2,6,4,2. rest 3 min
205–240–260–225–250–275
D – Strict press waveload – 5,3,1,5,3,1. rest 3 min
115–130–135–125—145—155
+
Serratus/scap series x 2 sets for quality
6-8 banded straight arm presses from quadruped
4-5/side banded archer pullbacks with mini-band
5-6 band distracted light DB front raises
5-6 scap pullups
done
10/29
Potential FOTC Week 4 redo, just to be sure of qualifying
7:03 – execution was better but was still a little sore from the first attempt in my lats so mentally was worried about that in the middle of the workout, 1st set on 60 dubz wasn’t my best but I stayed calm, was fighting for the set in 120 (40-40-40) I think i missed once or twice in there, breaks and rest/transitions in bmu felt really good, will go back and watch video for my own personal assessment.