A – Snatch pull to hold at power position x 1/Floating snatch high pull x 1/Floating squat snatch x 1, new complex every 2:30 x 6, build in load from last week)
145×2, 155×2, 165×1, 167.5 x 1
B – PC/PJ x 9 unbroken reps, rest 3 min x 3
165 – not sure who upset you this day that you wrote up this progression but this was terrible. After the first set I seriously contemplated dropping down to 155. It hurt and it hurt bad. But I stuck it out and made it hurt even worst
C – PC/PJ x 6 unbroken reps, rest 3 min x 3
175-180-185 – these weren’t as bad as the set of 9 or last week but still terrible. As long as I caught these in a good rack position I was fine going overhead but was a grind if I didn’t. It started getting tough as grip became a limiter and wasn’t as smooth in eccentric control
D – PC/PJ x 3 unbroken reps, new triple every 3 min x 3
205 – missed the last jerk on the first set, I actually had to almost squat the last clean as I struggled with resetting my hook grip from rep 2 to 3. Cleaned it up for set 3 as I was prepared that resetting hook was going to be a challenge, so lowered the barbell to the shoulders to keep my composure instead of going straight to the ground.
E – Back squats – 10*215, 8*255, 6*265, 4*285. rest 2-3 min
Done – I might have went into the well too much for the set of 9 pc/pj or was just under fueled, but this was extremely tough for me to do in one session. I was spent mentally and physically. I did grind through them but had to use a belt and knee wraps but didn’t want to it. If this is general plan for Friday for a while with implementing a squat routine, would it be ok to hit this in 2 sessions?
F – Front squats – 5*(200,230,230,230). rest 2-3 min
This was better than the back squat but still was just a bit much for me in one session
G1 – Spanish squats on racked BB x 15-20 with KB goblet hold, rest 1 min
(https://www.youtube.com/watch?v=ZNxfc4rFLxk)
Did not do, my knees were toast. I did 3 sets of frog pumps as I wanted to do something to finish just didn’t think I had it in me to execute G at high quality.
G2 – Band assisted nordic curls x 4-6, rest 1 min x 3 sets