View Single Post
Old 11-22-2007, 06:33 AM   #12
Gant Grimes
Super Moderator
 
Join Date: Oct 2007
Posts: 1,373
Default

1) 3-position muscle snatch (high hang, hang, floor) - 3 x 3
40 kg
First time to do this one. Very helpful with form.

2) Back squat - 80% x 3 x 5
105 kg
My BS really sucks right now.

3) Snatch pull -
90% 3 x 3- 58.5, used 60 kg
95% 3 x 3- 61.75, used 62.5
100% 3 x 3- 65, used 66
These were good, too. I used a couple more pounds. I also didn't read--again--and did three sets of triples for each one (instead of just one set). It did seem to run a little long...

4) Rack jerk - heavy single
60, 80, 100, 102.5
Marginal improvement. I pressed it out a little with the left arm on the last attempt. Need to improve.

5) Bench press- ME single
225, 255, 265, 275, 285
I had no idea where to start since I don't bench outside of Lynne or Linda (i.e. every other month). I had to get a max number to benchmark a project I'm about to start.

6) "Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

8:54 PR by 35 seconds
I was pretty pleased with this, especially after the long workout. A couple guys from the gym joined me. A nice workout going into the rest day. I threw up on Rip's tree.
Gant Grimes is offline   Reply With Quote