Training:
A. Halting snatch Deadlift (3 sec pause at top) + finish @ 1123; 3 x 3; rest 90 sec (perfect posture; shoulders must stay slightly over the bar during pause. After pause, extend completely slowly, use glutes to slightly hyperextend hips, lean back on heels as much as possible)
95-135-185-235-255-275-300 (used wrist wraps on 235# and up)
B. Snatch - 65% x1x5 sets; 70% x1x5 sets; 75% x1x5 sets: 15 sets x 1 rep and more at end; 1 min b/t sets (Start at 65% for 5 singles; then 70% for 5 singles; then 75% for 5 singles; these first 15 reps on the minute; If all successful, take up singles gradually AHAP for day, off the clock)
65%: 125-125-125-125-125
70%: 135-135-135-135-135
75%: 145-150-155-165-175-185-190 (5# PR)
Didn't have time to continue climbing in weight off the clock, but I am not sure if I would have gone much heavier. I felt like I got 190 fairly easy, but decided to call it a day with the 5#PR. I was wanting to make sure we had time to get our squat on!
C. Snatch pull; 3 x 5 reps; rest 90 sec (weight by feel - must have perfect posture (chest up, back arched!) in first pull and speed at the top; should be 90% of snatch +)
225-185-205-185...trying to feel these out, wasn't sure how heavy to go. I used straps on the 225, but not on 185 or 205.
D. Back Squat @ 22X0; 4 x 5 reps; rest 2 min – 75%
135-185-235-260-275...ran out of time...but I think I was at my end range for the day...
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