Monday, November 5

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1.  Snatch Push Press + 2 OHS
work up to a heavy

2.  Snatch 
1×1 heavy – heavy does not mean "max effort."  See below for reminder.
2×2 moderate

3.  Front Squat
1×1 heavy
1×2 moderate

4.  "Diane"
21-15-9:
Deadlift, 225/155
HSPU

LIGHT:  This is technique work.  In terms of "threshold training" (the balance of technique vs. intensity) this is all about technique and no intensity.  Think "practice" not "training".  Light loads should be about 60% of 1RM.
MODERATE: These loads are heavy enough to provide a response, but light enough that you can look pretty hitting every rep.  In terms of "threshold training" this is near the tipping point of technique and intensity, but just a  little more heavily weighted towards the technique side.  Somewhere around 70-80% of 1RM.
HEAVY: This is heavy enough that you have to think about the weight, but you shouldn't be missing reps. This is "Threshold Training," where you are training equal parts technique and intensity.  Heavy loads should be somewhere around 80-95% of 1RM.
MAX: These are all out efforts.  95-105% of 1RM.  If you hit a PR – stop.  Don't go for multiple PR's in one training session.

Comments

  1. Jesse Prescott says:

    Snatch push press OHS – 185
    Snatch heavy – 170
    Snatch moderate – moved on at KTB’s recommendation do to lots of epic failing
    Front squat heavy – 245 lbs.
    Front squat moderate – 225 lbs.
    “Diane” – 7:05 epic succeed

  2. snatch push press – 245#, tried 275# but on got one overhead squat.
    Snatch heavy – 210#
    Snatch moderate – 170#
    Front Squat heavy – 290#
    Front squat moderate – 225#
    Diane – 5:10

  3. Snatch PP/OHS: 145#
    Snatch: 135/ 115#
    Front Squat: 195/ 158#
    Diane: 7:14

  4. On 11/11/2012
    Diane just smacked me in the face.
    SnPP+OHS: 155
    Sn single: 145
    Sn doubles: 135
    FSQT single: 185
    FSQT double: 175
    Diane: 25:45
    HSPU were super-poopy today.

  5. Snatch 2×2, 1×1 = 80#/90#
    Diane = 7:59 PR!
    No time for other stuff.

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