A. Hang Snatch + Snatch: 5-9 x 1+1; rest as needed - volume focus, not max loads unless it tests great (165x2,175x2,185x2,195x2,215(f),205fx2, 205)
B. OHS: 4 x 2,1,2,1, rest 3 min (235,235(f), 215lbs. x 4x2; rest 60sec)
C. Oxidative Back Squats: 2 series x 4 x 10 @2020, rest 40 sec b/t sets; 5 min b/t series complete
notes-it's 4 sets of 10, done twice. Use ~the same weights once again.
D. GHD Raise: 3 x 4-6 @2010, rest 90 sec (15reps)
Notes: Hit this workout in the afternoon after a long day of coaching and running errands. Felt a bit tired going in and it was oppressively hot in the gym (sweat became a limiter in gripping the bar safely). Pull was a little off in the snatch. Wasn't waiting long enough and allowing the bar to get into the hips before extending up. Wasn't keeping my chest up off the floor very well either. Despite these two facts, I set a volume and denisty PR today with this complex (last week I only did 1 set each at 165,175,185,195,205 (2 fails + 1 make). This week I doubled the volume and decreased the rest times. OHS felt off today. The pullups from the other day tighten up the lats through the armpit and this definitely effected my OH position. OHS tested well though my right lower back tightened up with the heavier weights, but felt better after backing off to lighter weights. I had intended on hitting a volume PR with 3x2 @ 235lbs. but I failed the second set. I decided to go back down and hit 4x2 w/ 215lbs. resting only 60 seconds between sets to hit a volume and density PR. They felt good and it was challenging to hit them multiple times with such little rest. Ox squats were miserable today. I don't know what it was but I think the volume before hand got to me. Man were my legs screaming. Finished up with a quick set of 15 GH raises (on old machine, very uncomfortable).