CPC18.W11.D1.0501
- Snatch – Heavy Single: 2×115, 2×135, 2×155, 175, 185, 196x, 196, 203
- CJ Heavy Single: 155, 185, 225, 254, 276, 296, 305, 315x
- FS:Heavy Single: 265, 315, 355, 370, 390, 410, 425, 436 PR
Ended up going 92/139/231 on the day. Not the best snatch day and I was a little bummed at missing the jerk on the 315 attempt. It has been a while since I missed a jerk there. But the clean was a little tough and my legs were tired. Still, it feels good knowing that on a bad snatch day, I can still hit what I need for the Masters Nationals total. Super surprised with a FS PR (+4lbs from 2/2018). Given how my legs felt, I certainly didn’t expect that at all. Nutrition yesterday was spot on. Didn’t sleep well, up several times, and woke up feeling pretty sore.
S: 3 | N: 5 | F: 3
CPC18.W11.D2.0502
- Sn – 3×1 @ 85% / 192#
- CJ – 3×1 @ 85% / 286#
- Sn DL – 3×3 @ 265#
- Accessory: 3×15 banded hamstring curls & planks 4×1:15
Just 4 lines of work above but it was rather soul crushing today. At least when it was over. Good sleep and food yesterday helped a lot, along with lots of mobility. After the heavy singles I figured today would be a challenge and I was right, especially the CJ. I actually failed the second clean because I didn’t get my right arm into position and dropped it. It was a stupid mistake that thankfully doesn’t happen too often. I really think that I took 85% for granted and underestimated it. I should have had the same mental focus as if it were a PR attempt. My knees are pretty angry at the moment, though.
S: 4 | N: 5 | F: 4
CPC18.W11.D3.0504
- PC + PJ to HS: 2×135, 2×185, 205, 225, 250, 270, 290x
- Clean Pull: 3×2 @ 95% / 320
- BS: 3 @ 70% / 355, 3 @ 75% / 380, 3 @ 80% / 405, 3 @ 85% / 432
- Accessory: 4×10 each arm DB curls (35#) & 4 x 1:15 plank
I had Chick-Fil-A last night (Sandwich and fries) and wonder if that was part of the reason I felt flat this morning. I tried 290 on the PC+PJ complex and failed the PC every time with the final attempt being the best. I get anxious and shorten my pull and leave the bar out front. Pulling it high enough, just can’t chase that kind of weight forward.
S: 4 | N: 3 | F: 4
CPC18.W11.D4.0505
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Row: 1:00, 2:00, 3:00, 4:00, 3:00, 2:00, 1:00 (Work/Rest 1:1; 4359m total)
- Controlled step downs: 4×8 ea. leg
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Upside down KB press: 4×10 ea. arm (35#)
- Box jumps:4×6 (24″)
- GHD: 3×20
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7 Way Hips
Felt like I got a lot of sleep last night. My back is a little tweaked from moving my daughters furniture around in her room, so it was good not to have a heavy barbell in hand. Got a really good sweat in.
S: 4 | N: 5 | F: 3
CPC18.W11.D5.0506
- Sn: 70% / 158, 75% / 169, 80% / 180, 85% / 191, 90% / 202
- CJ: 70% / 235, 75% / 250, 80% / 270, 85% / 285, 90% / 305
- FS: 275, 315, 365, 385, 400
I woke up and felt the best that I had felt in recent days. I don’t know if it was the sleep, nailing the nutrition, or both, but it was freaking great. What is strange is that on days when I am going to work up to a heavy single (where percentages are not specified) I have been freaking myself out. On days when I have a certain percentage and am told not to go above that, I do great. I actually wrote out both my actual and training percentages for the day. Should things not go well on either lift, I planned to back down to actual percentages which are a tad bit lower than my training percentages. But my goal was to hit the training numbers. After all, that is what I have been doing for the last 11 weeks, give or take. The final snatch was about 94% of my max (215) and the CJ was about 93% of my max (328). To hit every single lift with zero misses and to still feel good enough to take some decent jumps on the FS was a giant mental victory for me. Ended up with 92/139/231 on the day which would have qualified me for Nationals.
S: 4 | N: 5 | F: 5