4/10
Mcgill big 3
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CNS priming from past weeks (AB ramping sprints, rocket jumps, throws, etc)
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Build to a tough squat snatch singleHere I hit 235 failed. So used that.
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5 back off reps for quality @ 80-84% of best single, rest as neededHere felt ok. Seemed like I couldn’t get in the pocket at 195. Tried working. On fast turn over. Did more reps then I should have.
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Squat clean – build to a single @ 275-285, goal of high quality on finishing your pull, tension in squat, and posture in catch and recoveryThese were fine I worked up to 285 no belt was the goal today. And it was good. Felt good right the whole time very fast under the bar. Slowed down my pull from ground and when I hit the knee focused on heavy pull.
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For time
Grace
(come up with a goal ahead of time, then map out your strategy to get you there, THEN review afterwards to find faults with either and how you could improve with a better plan or execution)I feel like you already know how this went. I tanked this. The goal: 30 unbroken. I’ve done it before and I’ve hit 1:38 I believe. It was a year or longer ago. When I just ripped from the ground. However. Today I dunno. I got to 17 and dropped. I had 13 more I should’ve kept going. I took a :12 break. Did 4 more broke again for 8 seconds then did 3 more very slowly hit the ground held on to the bar took 4 big breaths and ripped out 4 more and dropped the bar and thought I was done. When I looked at the clock it was 1:50. So I do believe I can break 1:30. And I deleted the video. Anyway it was awful I hit 20 and was grunting and I thought I was breathing ok. I think the first 10’were way too fast. I was at about 24 seconds ish. Then they slowed to about :03 seconds I also wouldn’t of let it sit on my shoulders so much. Maybe took off my lifters. Warmed up the press much more. 21 I was getting lactic build up. And I just kind of chickened out a little. All though I don’t think I wouldn’t hit the 13 more but I could’ve pushed through more than likely. I deff could’ve done it. Just a lot slower. Which may of been better