CPC18.W1.D1.0220
- Warm-up: 3x (2 muscle snatch + 2 snPP + 2 OHS)
- Power Sn + OHS + Sn with :02 pause: 115, 135, 155, 166, 177
- PP + BTN Jerk + Jerk with :05 pause in catch: 155, 185, 197, 210, 227
- Jerk dip squat: 5×3 @ 100% / 330
I was worried how the day would feel, especially given how crappy I ate over the weekend. But yesterday I really tried to get it back together and pound water. I got some good sleep, too. I have never done these complexes before so I really had no baseline going in. I think that helped a lot. Programming calls for weights to be a challenge but not maximal. I was pretty happy to hit 177 (84%) on the snatch complex. On the heavier sets I actually nearly threw the weight behind me, so that was good I had that much power.
CPC18.W1.D2.0221
- Warm-up: 3x (2 muscle snatch + 2 OHS + 2 SnPP)
- Snatch segment pull (1″, knee, mid-thigh, pull): 185, 205, 205, 212
- Snatch: 5×3 @ 60% / 135
- SnPP + OHS (3+1): 147, 185, 196, 212, 225
The 60% snatches took more out of me than I expected. Not bad, just kinda surprised me. I didn’t want to rush through them, either. The last complex, much like the ones the day before, was fun simply because I have not done it before. The programming said to
CPC18.W1.D3.0223
- Warm-up 3x (2 push presses + 2 BTN jerk + 2 press in the split)
- PC +FS + Clean + Jerk: 185, 225, 247, 265, 275 (85%)
- HS high pull (above the knee): 4x2x185
- FS: 4×4 @ 75% / 315
Was really happy to hit 275 on the complex. Wasn’t sure if I could power clean that or not.
CPC18.W1.D4.0224
- Warm-up: 3x – 2 cleans + 2 FS + 2 push press
- Clean segment pull + pull (1″, knee, mid-thigh): 155, 245, 295, 3×315
- CJ 3+1: 5 @ 60% / 205
- SB: 5×3 – 95, 115, 137, 137, 137
CPC18.W1.D5.0225
- Snatch: 1 @ 70% / 155, 1 @ 75% / 165, 1 @ 80% / 175, 1 @ 85% / 185, then a heavy single: 195, 215x, 215x
- CJ: 1 @ 70% / 235, 1 @ 75% / 250, 1 @ 80% / 270, 1 @ 85% / 285, then a heavy single: 285, 300, 310, 320, 330x
- Pause BS: 3×3 @ 75% / 375
- BS: 5×3 @ 60% / 300
Today was a mixed bag. When I hit 195 on the snatch, I felt great. I fully expected to hit 205 pretty easily. So when I loaded the bar for the next attempt, I guess I was so amped I didn’t pay attention and loaded 215 instead of 205. I missed it and it felt extremely heavy so it instantly messed with my head. I looked at my video and tried to make corrections on another attempt. I then realized what I did wrong and got ticked off. I guess it is good that I could make a 20lb jump from 91% and come close to making it. In a way that gives me some hope. Just wish I could have done it all over again.
The CJ started really rough. My first two lifts were at 155 & 185 and then I went directly to 70%. The first lifts were off and I just wondered how far I would be able to climb up the ladder. I actually powered 270 and 285, not really on purpose. For some reason my body just did it. So I figured I would stop trying to take 20lb jumps and make 10lb jumps, which worked really well. When I hit 320 (1lb over the state record now) I was pretty happy because of how easy the jerk felt. I loaded 330 on the bar and did a pull. It felt insanely heavy in my hands and I thought the bar was going to rip my hands apart. When I do pulls, I think I am going to start working those really heavy.
Didn’t get all of the back squats at 60% in because I had to teach class and ran out of time. I got 2 sets in but made sure all of the pause squats were done because those were most important to me.