Friday Fun

Warmup

-roll out

-lateral ladder

-in place

Workout

-Snatch complex 3x3 w/pec&calf stretch

-Hang Snatch 4x4

95x4

105x4

115x4

120x4

Bench 4x5 

225x5

245x5

275x5

295x5

w/single arm fat bar rows

80 lbs 3x6 each arm

Heels to hamstrings back squat 4x5

225x5

275x5

295x5

315x5

w/lateral mini hurdles to accel with dead stop deceleration x4 each way

I wanted today to be a grind of a workout but I ran short on time so I did what I could. 

 I haven't done any sort of snatch work other than the complex in 2 weeks so I wanted to go lighter and ease back in to it.  It felt heavier than it should at first but by the fourth set I felt like I had better bar speed and really drove the bar over head with a good finish.  

Bench wasn't the greatest today and I was prepared for that.  I've been doing more shoulder, tricep, and upper back work this week than normal so I went light and focused on finding my groove and staying with a good, efficient bar path.  I used the fat part of my farmer walk handle for rows.  I like mixing in grip work whenever I can.  I've always believed that forearm strength is neglected in many strength programs out there.

I've always liked squat, but recently it's been more of a favorite than usual.  I worked range of motion by squatting below parallel, something I plan to continue to work in alongside parallel back squats.  I'll also mix in front squat, single leg variations, and heavy sled drags to round out my lower body work.  Squatting is great for lower body strength but some days I just don't feel like loading my spine with a bunch of weights.  I'll probably never take squat out of my regular routine as long as my body allows it, but I realize it isn't the end-all-be-all for building up the lower body.  

Overall, I was happy with this weeks training.  I didn't mind cutting today short because it was my fifth day in a row of training.  My body needs a good weekend of rest so I can get back at it on Monday.  I'm a big believer in listening to your body when it needs rest.  Just make sure it's your body, not a case of "poor me" syndrome.  Have a good weekend!