Kicking off a new cycle starting this week. I looked at a variety of programs and was torn between running a brief strength cycle or something with pulls/blocks or complexes. This 8 week cycle of pulls & complexes looks promising. As has been done in the past, some adjustments are going to be made to adjust the volume to my recovery along with adding in some accessory work. Right now, I am about 47 weeks out from Nationals, so I have plenty of time to work on things. My goals are to slowly inch the working weight of my snatch higher and higher, to the point where I am able to compete and open with at least 100kg on a regular basis. I want to move the CJ PR higher and to break the state record in my division at some point.
PC18.W1.D1.0522
- Technique Primer: Slow-Pull Snatch (5 sec to mid-thigh) + Dip Snatch + Snatch Balance – 4 x (1+1+1)
- Snatch High-Pull + Hang Snatch (below knee) + Snatch – 70% x (1+1+1) x 6 / 157
- Snatch Pull (controlled eccentric) – 3×3 @ 85% / 194
- Halting Snatch Deadlift (knee) (controlled eccentric) – 3×3 / 275
- Back Squat – 5×4 @ 70% / 355
This was a really tough first day. Nutrition and sleep were great and I woke up feeling good. Some timing and positioning off on the first snatch complex but that is to be expected, especially since that is the lift where I need the most work. I really liked the technique primer and the progressions through the movements. When I got to the halting snatch deadlift, I tanked energy wise. It was a total and complete bottoming out that seemed to come out of nowhere. When I got to the back squat, I felt lightheaded and weak. And in the fog, I went lighter than I should have, by about 30lbs. Normally I would be a little upset, but not this morning. I got the reps in and the lighter weight was probably good considering how I was feeling.
S: 4 | N: 4 | F: 4
PC18.W1.D2.0523
- Power Clean + Power Jerk – 70% x 2(1+1) x 6 / 207
- Push Press – 70%x4x4 / 207
- Back Squat Jump – 20%x3x5 (% of BS) / 105
Decent day with volume and base building
S: 3 | N: 4 | F: 3
PC18.W1.D3.0525
- Technique Primer: Slow-Pull Clean (5 sec to mid-thigh) + Hang Power Clean (mid-thigh) + Hang Clean (mid-thigh) – 4 x (1+1+1)
- Clean High-Pull + Hang Clean (below knee) + Clean – 70% x (1+1+1) x 6 / 230
- Clean Pull (controlled eccentric in proper position) – 85% 4×4 / 280
- Halting Clean Deadlift (knee) (controlled eccentric in proper position) – 80% 3×3 / 262
- Parallel Front Squat – 65%x4x5 / 275
The front squats at the end were volumes harder than I expected. And the pulls and DL work really took a toll on me. I am going to have to adjust some of these down a set or two so that I can recover.
S: 3 | N: 4 | F: 3
PC18.W1.D4.0526
- Banded KB press (:15-:20 pause on the last rep): 4 x8
- DB curls: 4×15 / 35#
- 8 Rounds NFT: 250m row, 6 box jumps (24″), 8 HR push-ups
- 7 way hips
S: 4 | N: 4 | F: 4
PC18.W1.D5.0527
- Snatch – 70%x3, 75%x2, 80%x1, 73%x3, 78%x2, 83%x1, 75%x3, 80%x2, 85%x1
- Clean & Jerk – 70% x (3+1), 75% x (2+1), 80% x (1+1), 73% x (3+1), 78% x (2+1), 83% x (1+1), 75% x (3+1), 80% x (2+1), 85% x (1+1)
Front Squat – 75%x3x5
No misses! I was pretty amped to make it through this workout without any misses. I have done waves, but nothing like these, so I was really expecting something super difficult, but made it through fine. The only drawback to the workout was how I misjudged the time I would need. I know how long it takes me to work up to a heavy single and was using that, but just didn’t consider dropping back down for the 2 additional waves. We had a specific time frame and I had to leave with the family to drive out and pick up our new puppy, so I had to skip the front squats. Not even mad about that.
S: 4 | N: 4 | F: 4