KY Open 2017, Training

KY Open: Week 3 of 5

October 8, 2017

W3.D1.10.3

  • Front Squat W/U: Paused FS up to 275
  • Snatch
    • 3@45% (95)
    • 3@55% (115)
    • 2@65% (148)
    • 3@75% (156)
    • 2@80% (167)
    • 1@85% (177)
  • CJ
    • 3@45% (137)
    • 3@55% (167)
    • 2@65% (198)
    • 3@75% (228)
    • 2@80% (244)
    • 1@85% (266)
  • Snatch pull: 3×3@105% (220)
  • Accessory/Superset x4: 8 udkb press ea. arm, 15 GHD

W3.D2.10.4

  • Jerk with pause in the catch 1RM, then -20%x3 (3×135, 3×165, 2×185, 2×225, 248, 265, 276, 287, 296, 306x)
  • BS 3RM with :02 pause in the bottom, then -10%x3 (185, 245, 295, 335, 370PR)
  • BTN Press: 5x3x95
  • Accessory/Superset x4: 15 reverse hypers, 12 pull-ups, 10 single leg RDLs

Jerks felt pretty good.  At least better than they have recently.  Was happy to work within 14# of my all time PR.

W3.D3.10.6

  • Sn Pull + Sn (Work up with no misses)
    • 2@45% (95)
    • 2@55% (115)
    • 1@65% (136)
    • 1@75% (156)
    • 1@80% (167)
    • 1@85% (177) * Stopped here
  • Clean + FS (Work up with no misses)
    • 2@45% (137)
    • 2@55% (168)
    • 1@65% (198)
    • 1@75% (228)
    • 1@80% (244)
    • 1@85% (259)
    • Make @ 270
    • Fail @ 289
  • Accessory/Superset x3: Band pull aparts, 20 DB curl + press

The snatch as usual felt like complete crap when it got heavy.

W3.D4.10.7

  • Muscle Sn: 5×3@40% (85)
  • BS 3RM, then -5%x3 & -10%x3 (Went 135, 225, 295, 325, 365, 390, 405 with dropsets at 385 & 365)
  • Clean pulls: 3×3 @ 105% (320)
  • Accessory/Superset x3: Sn RDL 5@105% (220), 1-5-5 KB Tempo Row (70)

Back squats felt somewhat crappy at first.  This is not near my PR but I was pretty happy to get close all things considered.  9 total sets was plenty.  Clean pulls haven’t felt the best, but these did.  Really felt powerful pulling off the floor.

W3.D5.10.8

  • Snatch 40% x 2, 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 1, work up but no misses
  • CJ 40% x 2, 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 1, work up but no misses
  • Accessory: 5 x 1:00 plank (I did these weighted)

Normally I look forward to Sunday.  I slept in too late and didn’t make the right kind of breakfast that I normally do.  Midway into the workout I felt heavy and bloated from the food.  I worked up to 175 for the snatch, failing at 185 and then 275 for the CJ, failing at 285 (missed the jerk).

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