My Week As Rx (Probably Scaled): May 23 – May 29



Strict Press – 6×6 at 70% (115 lb.)My strict press feels stronger. All the reps are starting to add up

Power Snatch
EMOM for 9 minutes
1 power snatch at 80% (125 lb.)I mainly focused on foot movement and a good first and second pull. I didn’t feel great during a few reps but I corrected it.

Clean Complex – 5×1 at 80% (185 lb.)
3 power cleans + 2 front squats
The power cleans felt great, better than the snatches. Was able to get through these without any issues.


Pause Front Squat – 5×3 at 70% (220 lb.) 

3 second decent, 10 second pause at bottom

I really hate pause front squats after this session. The 10 second hold was hard to handle. I couldn’t do the reps in quick succession. I would do one rep and then rest a minute or so. I had a hard time keeping my elbows up after five seconds. I was also trying to control my breathing. It was a lot harder than I thought.

Split Jerk (Behind the Neck) – 5×3 at 75% (175 lb.)

We did this workout last week but this time we had to add 5-10 pounds. Even with the heavier weight, the jerks were not too bad and I felt my form was good.


Strict Press – 7×5 at 75% (125 lb.)Heavier than Monday’s session. It took a bit longer to complete but I got through it.

Snatch Complex  – 5×2 at 80% (125 lb.)
Halting snatch deadlift + snatch high pull + snatch
This was a great complex but I need to work on my snatches. It would have been easier if it was power snatches but it did point out my weakness. I need to practice more squat snatches.
Yolk Carry 

AMReps in 5 Minutes at (375 lb.) 

This was the first time I used a yolk in a workout. I’ve done short yolk carries but they were done at a lighter weight. I was excited to see how far I could get in five minutes. We have a 50 m course set up in the gym but I decided to do intervals of 25 m. The first minute and a half, I was able to complete 50 m. The yolk might have been a bit tall and I should have adjusted it. The path wasn’t exactly straight all the time. Members from a class would be doing double unders near the path and I would have to shift a bit to avoid the ropes. The shifts would also cause the weight to become unwieldy. After 75 m, I could feel my legs buckling under the weight. I would be taking slightly shaky steps but I was able to make it over the 25 m interval. It was a fun workout and I hope I get to do more in the future. I was able to walk 150 m in five minutes.

Lift Heavy and Level Up!

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