So after two really tough days we basically had a rest day for our third day. It was only:

6 Sets

3mins-Row @ 80-85%

2mins-Active Rest

We had a choice of swimming or if we didn’t have pool access to this workout. I actually did have pool access but i didn’t feel like swimming. I basically just rowed for about 15 mins and went for 3600m.

The next day was our actual rest day which was very much needed still. But then friday we were back to it with another good workout. It was 3 different heavy couplet workouts. The first was:

Part A.) 5 Sets

3-Snatch (80-85% of 1RM)

9-C2B Pull Ups

2min-Rest

48sec, 53sec, 49sec, 46sec and 46sec (170lbs)

I used 80% of my 1RM which was 170lbs. I wasn’t feeling to great today with my lifts so I went lighter for this. I was also not too comfortable with the Power Snatch with this weight so I went with full snatches. Its kinda ironic that I’m much better at full snatches then power snatches and its the complete opposite for cleans. Over all I was very happy with this workout.

Part B.) 5 Sets

3-Clean & Jerk (80-85% of 1RM)

6-Strict Ring Pull Ups

2min-Rest

55sec, 1:07, 1:10, 1:11 and 1:11 (225lbs)

I went heavier with this workout I used 85% of my 1RM, but I think I should’ve went with 80%. We were also supposed to do rope climbs but I didn’t have a rope to use. The jerks got real tough in the later rounds, and i think i would’ve move faster at 80% but still not too bad of an effort. I think it would’ve been much harder with rope climbs though

Part C.) 5 Sets

3-Deadlifts (80-85% of 1RM)

9-Pull Ups

2min-Rest

19sec, 19sec, 20sec, 21sec and 22sec (315lbs)

I used slightly over 85% of my 1RM, 85% would have been 310 but I wanted to get more comfortable moving 315 so I went up. My first 3 sets were pretty good. My last 2 rounds my technique was not very good at all. I know my back is going to be hating me for it as well. Other than that though I moved fairly quickly which I was happy with and I’m getting better at moving this weight for low reps so I’m getting stronger.