Box Jump
3 Sets of 5 Reps
Power Snatch from Blocks Above the Knee
1 Set of 4 Reps @ 50%
1 Set of 4 Reps @ 60%
5 Sets of 2 Reps @ 70%
Power Clean from Blocks Above the Knee + Push Jerk
1 Set of 4 Reps @ 50%
1 Set of 3 Reps @ 60%
3 Sets of 3 Reps @ 70%
Back Squat
1 Set of 4 Reps @ 60%
1 Set of 6 Reps @ 70%
1 Set of 3 Reps @ 80%
1 Set of 2 Reps @ 85%
Clean Pull from Blocks Below the Knee
1 Set of 4 Reps @ 90%
1 Set of 4 Reps @ 100%
2 Sets of 3 Reps @ 105%
Hang Muscle Snatch (No Contact)
3 Sets of 3 Reps @ 50%
Behind the Neck Press from Squat
4 Sets of 4 Reps
30kg-40kg-40kg-40kg
Daily Volume: 100
Weekly Volume: 291
Accessory Work
Dips
4 Sets of 10 Reps
Abs
3 Sets of 25 Reps
Today was a down day. Not because it was high volume and high intensity, but because I just felt off. My pubic bone is still really sore, so snatches were just horrible. I made them all, but they weren't fluid, and my pulls were completely different than normal because of my hesitancy to make contact with my hips.
Power cleans were the easiest part of the day. I felt pretty spent by the time we got to squats. After such a good squat day on Monday, today was just horrible. Everything felt super heavy and I ended up having to dump my last rep at 85%. Worst day of squatting for a few weeks.
I also really need to spend some doing mobility post training session. Recovery is going to be key.
Having crappy training days is part of the sport. The key is not to let it affect you mentally. How are you going to respond? Are you going to snowball and compound one crappy training session with others? Are you going to stay focused and come back to kick the next training session in the nuts? Are you a winner, or a loser? How do you adapt to negativity?
These are questions that you need to figure out and answer yourself.
