Warm-up:
OHS w/ Bar x 10 + DS x 1
Power Snatch w/ 30kg x 1 + 10 OHS + 5 DS
Sq Snatch w/ 30kg x 1
1 minute rest
Sq Sn 50kg x 1,Rest,1,Rest,1
Sq Sn 50kg x 1 + 15 OHS *
SNGRDL:
90kg x 2
2 minutes rest
[100kg x 2 x 3
3 minutes rest]
[MP w/ 24kg (1-4)x 1,Rest **, (1-3)x1, Rest, (1-2) x 1
Pull-up w/ 10kg: MP w/ 24kg (1-4)x 1,Rest, (1-3)x1, Rest, (1-2) x 1]
[***Swings : 20L+20R, 10L+10R
Plank Hold: 30 seconds, 30 seconds]
Side Plank Hold: 30 sec L, 30 sec R
NOTES:
*:15 Overhead Squat w/ 50kg was hard. Really tought to stabilize everything and move fast after the 10th rep
**: After the first ladder, I felt that 4 sets of (1-4) wasn't going to happen. So I decided to try to press the 32kg, just for fun. My shoulders were already tired, but I did get 1/2 a rep (got above parallel) with my left arm and 1 solid rep with my right arm. I am curious to see what I will be able to do when not too fatigued.
***: Decided to try something new and alternate 2 opposing muscle groups (back and abs). Felt pretty good. Worked up a good sweat.
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