Sorry I’ve been MIA. Last week my focus was on the LSAT but was still able to get a few good workouts in. As for the LSAT it went well. I was cramped for time and had a few mins after each section for review. I saw where I need to improve upon for when I take it again in June.
Week 5 Day 1
Warm Up
Bosu Ball Series- 3 x 5ea
OH Squat- 3 x 10
Banded Glute Bridge- 3 x :30ea
Core Lifts
Power Snatch- started at 65% for doubles and worked up 5% until 85%, from there did 145lb, 150lb and 155lb for singles
Power Clean + Split Jerk- started at 65% for doubles and worked up 5% until 85%, from there did 220lb, 231lb, 242lb for singles
Back Squat- take -10% off best 3RM for 5 x 3, did all my sets at 295lb
Snatch Pull- 3 x 3 work up, sets were at 242lb, 253lb, 264lb
Accessories
Barbell Rollout- 3 x 15
Hanging Leg Raise- 3 x 15
Week 5 Day 2
Warm Up
Monster Walks- 3 x 12ea
Banded Deadbugs- 3 x 12ea
Bosu Ball Series- 3 x 5ea
Core Lifts
Snatch Grip Push Press- work to 3RM, then -10% for 3, worked to 225lb, drop set at 205lb
Snatch Balance- 5 x 3 at 70% 1RM, all sets at 125lb
Accessories
KB Front Rack Step Up- 3 x 6ea
Pistol Negatives- 3 x 6ea
Week 5 Day 3
Power Snatch from blocks- 6 x 2 at 70% 1RM, all sets at 125lb
Clean from blocks- 6 x 2 at 70% 1RM, all sets at 200lb
Back Squat w/ 2 sec pause at bottom- work to 2RM, then -5% & -10% for 2, worked to 300lb, drop sets at 285lb and 270lb
Clean Pull- 3 x 3 work up, sets at 340lb, 365lb, 385lb
Accessories
Barbell Rollout- 3 x 15
Hanging Leg Raise- 3 x 15
Week 6 Day 1
Warm Up
Monster Walks- 3 x 12ea
Bosu Ball Series- 3 x 5ea
Seated Box Jumps- 3 x 5
Core Lifts
Power Snatch- started at 65% for doubles, worked up 5% until 85%, then did 155lb, 160lb, 165lb for singles
Power Clean + Split Jerk- started at 65% for doubles, worked up 5% until 85%, then did 220lb, 230lb, 235lb for singles (cleans didn’t feel good but jerk were on point)
Back Squat- take -10% off best 3RM for 5 x 3, all sets at 295lb (felt really easy)
Accessories
KB Thruster- 3 x 6
KB Clean & Jerk- 3 x 4
