Squats, Oly Lifting, 7/7/7

Back Squats:

work up to 3x5 - 215

Full Clean:

Form work. Worked up to 165 with a lot of work at lower weights

Snatch:

Form work. Worked up to 125 with a lot of work at lower weights

Short met-con:

AMRAP 7

7 Wall-ball (20#)

7 Burpees

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9 rounds. Maybe 10, I lost count. Did my best to keep moving the whole time, this workout is a killer though if you really go all out

The Countdown, DL/T2B, Max Snatch

8 rounds for reps
On a 2 minute countdown complete:
200M Run
Max # Deadlifts / Max # Toes 2 Bar
1 min Rest
Coaches notes: Rx DL = 185/135, alternate between DL & T2B each round. Score = Total # Reps.
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DL (27, 22, 22, 22) T2B (22, 21, 18, 19)
Total: 173

Tried to go semi-easy on the run so I wouldn't be toasted on the others, felt good on the deadlifts. Broke them up into sets of 5, ending with a max set. Grip was tired on the toes to bar, and I couldn't get a good rhythm so I had to stop my swinging pretty often. Concentrated on controlling breathing during the rests, and I think it made a really big difference.


Work up to 1RM Snatch
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125. Tried a few times at 135, but I just couldn't mentally get myself to drop under it. Did a good amount of reps at 75-95 to practice dropping under it and catching the weight rather than power snatching it

Randy

1. CFWU, Burgener warm up
2. Snatch practice
3. Randy: 75 power snatches for time @ 75#
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1. rx'd
2. rx'd
3. ~7:40. This was a pretty good workout. I've always heard bad things about Randy because of the high rep snatches and form breakdown, but I felt pretty solid all the way through. Going to have some sore traps tomorrow.

Max Snatch, OHS/Burpees

1RM Snatch: worked up to 120. Still don't have very good form on this, but it got better during the workout. Need to get more explosive at the top, focus on punching the weight up at the top

22-15-9 Overhead Squat @ 95#, Burpees: 8:31. I think the burpees were tougher on me than the OHS, just wasn't feeling it today. The OHS felt fairly good, need to work on the depth though with weight.