This week is going to be one day short of normal training due to a work trip.
CPC18.W3.D1.0306
- W/U x3 (2 Sn pulls + 2 SnPP + 2 OHS)
- Complex: PS + OHS + Sn w/:02 pause: 95, 115, 135, 161, 185
- Complex: PP + BTN Jerk + Jerk: 185, 205, 225, 251, 275 (10lb PR on the PP), 290 (25lb PR on the PP)
- Jerk dip squat: 1×3 @ 315, 4×3 @ 365
This was a pretty big morning for me. Looking at the past 2 weeks, I haven’t gone heavier than 166 on the snatch complex. Which is odd because when I work on heavy singles, I am usually catching the snatch high. And since I really feel like I have to start pushing this lift, I went from 161 to 185. 185 is a number that has been in my head and I am working it out of there by intentionally hitting 185 as much as possible. To use it within a complex was a big deal for me.
The push press was pretty funny, actually. Last week I hit 265 which was a PR on the push press. Technically this complex as well since I have tracked it. When I wrote my strength cycle out last year, I focused on OH strength with the PP. I remember when I finally tested it, I got a 5lb PR hitting 260. I tried 275 once, maybe twice, but it just wasn’t there. 275 was close and was also a benchmark number for me on that lift. When I hit 251 on the PP, I knew I was feeling good enough to get 275. And after that, one of the coaches said it looked easy enough to keep going, so I went to 290. To use about 90% of my clean 1RM in an OH complex was really pretty cool for me. I feel like had I not been working that complex, I might have been able to hit 300 on the PP.
CPC18.W3.D2.0309
- W/U x 3 (2 PP + 2 BTN J + 2 PP from the split)
- Complex: PC + FS + Clean + Jerk: 185, 225, 256, 275 (85%)
- Hang snatch high pull: 4×4 @ 196 (91%)
- FS: 6×4 @ 75% / 324
Today was hell. From traveling in the car, my knees and back were locked up. I felt groggy most of the day yesterday as I still hadn’t caught up on sleep all the way. At first I thought I would love to come in and PR the complex, but as I got moving, I knew that wasn’t going to happen, so it was just a matter of keeping my head above water. I think hitting 275 was a big thing for me. It wasn’t too long ago that I couldn’t even clean that weight, much less use it in a complex. To hit 85% of my 1RM within a complex as crappy as I feel this morning is a win for sure. The FS were super heavy and I ended up cutting them short by a set. No sense of trying to kill myself as my body was clearly still recovering from the trip.
CPC18.W3.D3.0310
- Complex: 3 Cleans + 1 Jerk: 5×1 @ 70% / 235
- Clean Pull: 1×3 @ 105% / 340, 3×3 @ 110% / 358
- Snatch Balance: 5×3 @ 95#
I seriously hate the 3+1 on the CJ complex. It just feels like death. And 235 is not heavy, but inside of that complex it sure feels like it.
CPC18.W3.D4.0311
- Sn: 70% / 158, 75% / 170, 80% / 180, 85% / 190, then a heavy single: I went right to 200 and missed it because I am garbage.
- CJ: 70% / 235, 75% / 250, 80% / 270, 85% / 285, then a heavy single: 300, 315, 326x
- Pause BS: 3×3 (245, 335, 345, 385)
- BS: 3×5 @ 75% / 350 (Superset with 12 DB curls / 35#)
I knew today would be crap. I just felt it. The traveling, time change, and everything else just had me feeling like trash. To hit 90% on days like today actually was a victory in and of itself. I was also pretty happy with the jumps I was able to make on the CJ, much bigger than I am used to which is good. Overall, I went 86/143/229 which isn’t great at all but I am still counting it as a win given how I have felt.