1RM Snatch

I've had a busy day today. Tons of homework! 

I decided to take a break from homework and do a quick workout. 

Snatch 1RM

• 95

• 105

• 110

• 115

• 120 PR

• 125 PR

• 130 PR 

My snatch 1RM is 130. I went up 15 pounds since the last time. Excited about that. 

My weekly totals for this week: 

• Miles per week - running - 22.1 + 4.5 mile hike

• Bench press - (2) strength sessions

• Back Squat - (2) strength sessions

• Clean - (2) strength sessions

• Snatch - (1) strength session

As you can see this week was focussing a lot on strength training. I will deffinately get more metcon and skill workouts in this next week. 

HOOYAH

Drew

Last couple days

Thursday I started out the morning with a workout at school in weight lifting class.

Bench press 5-5-5-5-5 @ 155

Floor press 8-8-6 @ 135

Inclined bench press 10-10-10 @ 95

At the end of the class we did 5 minutes of Ab work.

X-country
6 mile run @ moderate pace - 52:00

I wasn't overly thrilled with the workout we had to do in weight lifting, I would of rathered done some other type of big lift instead of floor press or inclined bench, but still was a tuff workout.

Friday

Back squat 8-8-8-8-8-8 @ 155

Power clean 5-5-5-5-5-5 @ 135

That was a pretty good strength workout. Each time I use 135 it seams to be getting lighter and lighter. I just got to keep working hard and hopefully I'll get to 225 on clean.

X-country
1 mile warm up
5k scrimmage - moderate pace - 24:45
1 mile cool down

It was a tough course, lots of hills.

Then just for fun after school I decided to work on efficiency for the snatch. And afterwords I did some stretches to work on opening up my hips and stretch my calves.

HOOYAH
Drew

Active Recovery

Active recovery

I am so sore today I can barely walk. My quads and hips just feel like there going to fall of.
So I went with an easy run today:

5.5 mile run - 48:00

During the run I did 10 30/30s.
30/30 = 30 second sprint, 30 second jog

The 30 second jogs feel a lot shorter that 30 seconds.

HOOYAH
Drew

1 mile repeats

Weight lifting class

Bench press 8-8-8-8-8 @ 135

Power Clean 5-5-5-3-3

• 5 reps @ 135
• 3 reps @ 155

Back squat 10-8-6-4-2

• 10 reps @ 135
• 8 reps @ 155
• 6 reps @ 175
• 4 reps @ 185
• 2 reps @ 205

1,5 mile trail warm up

1 mile easy pace - 8:00
1 mile medium pace - 7:20
1 mile all out - 6:20

1 mile cool down

HOOYAH
Drew

Clean and Push press

Max outs

Clean 1-1-1

• 185
• 195  fail
• 195  PR
• 200  PR 

Push press . . . . 1 attempt

• 8 reps @ 135

1.5 mile run WU

dynamic stretching

4.5 mile trail run 34:26

HOOYAH
Drew

Bench press and Back squat

max outs

Bench press 1-1-1

• 155
• 165
• 185  PR

Back squat

• 200
• 210
• 225  PR

6 mile run @ easy pace - 53:00

Felt good today on the lifts, really pumped on the new PRs.

HOOYAH
Drew

800m repeats

weight lifting class
- dynamic stretching

• jog
• wall squats
• lunge variations
• plank variations
• crunches
• wall jumps
• other core drills

Cross country

- dynamic stretching

1.5 mile trail run warm up

6 x 800m sprints (3:09, 3:07, 3:04, 3:04, 3:10, 2:59)

1.5 mile trail run cool down

the goal for the 800s were to beat the previous time you had. i had one time that i failed to do that.

Max outs tomorrow

HOOYAH
Drew