PM WOD's

After a loooong layoff, I'm getting back into the game.

First of all, since my workout capacity is non-existant, I'll be working out >4x a week for the next couple of weeks and the focus will be on Olympic lifts as seen on the performance menu daily workouts (started the new cycle the 15th of December.

I also decided to participate in a push-pull meet the 4th of April in Gent.

Goals: Pull 180kg+ (190kg would be great)
Bench Press: 80kg+

So here's yesterday's workout:

Back Squat w/ 84kg x 3s x 5r
60 seconds rest between sets

Snatch Grip Deadlift w/ 60kg x 3 x 3
60 seconds rest between sets

Push Press w/ 52kg x 5,5,4,5,3
90 seconds rest beween sets

SNGRDL & ETK Day 3

Snatch Grip Deadlift:

96kg x 3
98kg x 2
100kg x 1
2 minutes rest

[MP w/ 32kg x (1,2,3)+(1,2)
PU w/ 24kg x (1,2,3)x(1,2)
2 minutes rest]

SNGRDL & ETK Day 2

Snatch Grip Deadlift*:

94kg x 3
96kg x 2
98kg x 1
2 minutes rest
96kg x 3
98kg x 2
100kg x 1
2 minutes rest
98kg x 3
100kg x 2
102kg x 1

[MP w/ 32kg x (1,2,3)x3
PU w/ 24kg x (1,2,3)x3
2 minutes rest]

NOTES:
*: Used straps on all the Snatch grip deadlifts, as always with this lift.

Wave Loading SNGRDL Day 1 + ETK Day 1

Snatch Grip Deadlift:

92kg x 3
94kg x 2
96kg x 1
2 minutes rest
94kg x 3
96kg x 2
98kg x 1
2 minutes rest
96kg x 3
98kg x 2
100kg x 1

[MP w/ 32kg x (1,2,3)x2
PU w/ 24kg x (1,2,3)x2
2 minutes rest]

Snatch Grip Deadlift Day 1, ETK MP/PU Day 7

SNGRDL (using wrist straps):

90kgx3
92kgx2
94kgx1
2 minutes rest
92kgx3
94kgx2
96kgx1
2 minutes rest
94kgx3
96kgx2
98kgx1

[MP w/ 28kg x (1,2,3)x6
PU w/ 20kg x (1,2,3)x6
2 minutes rest]



NOTES:
-Although I used wrist straps, the stress on the wrist is important when using them in the snatch grip position, so I will be limiting these wave loading sessions to only twice a week.

Speed SNGRDL's, MP/PU

Power Snatch w/ 30kg x 1
Power Snatch w/ 50kg x 1

Snatch Grip Deadlift w/ 70kg x 1

[Snatch Grip Deadlift w/ 90kg x 1 x 15
1 minute rest]

[MP w/ 26kg x (1,2,3)x2
PU w/ 16kg x (1,2,3)x2
2 minutes rest]

MP w/ 28kg x 4
PU w/ 16kg x 5

[Side Bends w/ 32kg x 8 (L&R) x 3
1 minute rest]