CPC18.W2.D1.0227
- W/U x3 – 2 Sn pulls + 2 OHS + 2 SnPP
- Complex: Power Sn + OHS (:02 pause) + Sn: 95, 115, 135, 155, 166
- Complex: PP + BTN Jerk + Jerk w/:05 pause: 155, 205, 225, 245, 265
- Jerk dip squat: 5x3x335
Last week I worked up to 227 on the OH complex and it was tough then. Today, 155 felt pretty easy and just being lazy, I guess, I went straight to reds & greens. That felt good so I just figured I would change plates until I failed. I didn’t really think about the PP at 265 being a PR until after I did it. Glad because it would have been in my head. Hardest part was resetting into the BTN jerk. I could have dropped on the blocks but I am stupid and stubborn sometimes and wanted to rerack it.
CPC18.W2.D2.0228
- W/U x3: 2 Sn pulls + 2 OHS + 2 SnPP
- Sn Pull: 2@205, 2@215, 2×2@225
- Sn: 5×3 @ 65% / 143
- SnPP + OHS (3+1): 155, 205, 225, 245
- Plank: 3 x 1:00
Much like yesterday, the OH work surprised me when I got to the complex, so I figured I would keep going up. I was supposed to do 5 working sets, but stopped at 4 (245) because I didn’t think I could go up much more from there. Challenging, but not maximal was the instructions here. Pretty sure that 245 was a PR on the SnPP.
CPC18.W2.D3.0302
- W/U x3 (2PP + 2 BTN J + 2 Press in split)
- Complex: PC + FS + C + J: 185, 225, 251, 265, 280 (+5lbs from last week)
- Hang snatch high pull (knee): 4×3 @ 190
- FS: 6×4 @ 75% / 317
Happy to have moved up on the complex from last week. Not sure how much more I can increase while still following the “challenging but not maximal” guidance given. Pretty good day, though.
CPC18.W2.D4.0303
- W/U x3 (2 RDL + 2 FS + 2 PP)
- Clean pull: 2 @ 105% / 345, 3×2 @ 110% / 355
- Clean + J (3+1): 5×1 @ 65% / 218
- SB: 5×3 @ 95#
I have changed up the pulls a little. They are programmed to be segment pulls and while I get the reasoning behind that, I really didn’t like how heavy 330 felt in my hands last week. So my plan is work heavier pulls on both lifts once a week, bypassing the segment work.
CPC18.W2.D5.0304
- Sn: 1 @ 70% / 155, 1 @ 75% / 165, 1 @ 80% / 176, 1 @ 85% / 187, then heavy single: 197 (93%), 205 (97%), 210 (99%), 215 (PR)
- CJ: 1 @ 70% / 235, 1 @ 75% / 250, 1 @ 80% / 270, 1 @ 85% / 285, then heavy single: 300 (92%), 315 (97%), 326x
A snatch PR. Holy crap. I could retire. I finally managed to snatch 215lbs. Looking at the video, it wasn’t pretty. I resorted to dropping my head down and having a really funky catch position. But the lifts before it looked great so that tells me that I am slowly improving my positioning and movement on weights closer to my max. The CJ felt great and I was able to take the kind of jumps that I want to take, even near my max. Last week I took some smaller jumps so I wanted to see how it feel changing it up just a little bit. The photo is from my attempt at 326. I left the weight just a tad bit out in front and ended up losing this. I still can’t believe that I did that but it goes to show that if positioning is off when the weight is near your max that you can easily lose a lift. I had done all the work cleaning this and putting it overhead and still lost it.
I finished the day going 98/143/241 which is 11kg over a Nationals total and my best training total to date.