Finally, I feel somewhat close to normal again. This week was one of the better weeks in a while. I have hit all of my prescribed percentages and been able to train each day like I normally plan to do.
BC18.W4.D1.0626
- Pull + Sn (Blocks): 2×1 @ 170, 2×1 @ 180
- Pull + Clean (Blocks): 2×1 @ 251, 2×1 @ 269
- Clean Pull: 3x3x306
- Pause BS: 1×3 @ 329, 3×3 @ 355
S: 3 | N: 4 | F: 4
BC18.W4.D2.0627
- Jerk:
- 3@70% / 235
- 3@75% / 251
- 2@80% / 268
- 2@85% / 285
- 2@90% / 302
- HPC (Below the knee): 2×2@60% / 218, 2×2@70% / 235
- Heaving SB: 3@65% / 146, 2×3@70% / 158
On the jerks at 90%, I missed the second rep and got a little ticked off at myself. Just felt like I should have had it. So I waited a few minutes then tried it again. I got both reps at 90% and even though the last one was a little shaky, it still felt good to hit all of those percentages.
S: 3 | N: 4 | F: 4
BC18.W4.D3.0629
- Pull + Sn (Blocks, below the knees): 2×1 @ 80% / 181, 2×1 @ 85% / 192
- Pull + Clean (Blocks, below the knees): 2×1 @ 80% / 250, 2×1 @ 85% / 270
- Sn Pull: 3×3 @ 90% / 205
- FS: 4×2 @ 75% / 327, superset with 15 DB curls @ 35#
I am fairly certain that the last set of snatches off the blocks was a PR for me. And they felt really good. The cleans off the blocks have always been hard and my final set I got a little forward on them. Last week I missed one of the cleans at 270 so I felt great being able to come back and get them this week.
S: 3 | N: 4 | F: 3
BC18.W4.D4.0630
- Banded KB press: 4×5 (35 on black bands + 15 on green bands) superset with DB shrugs @ 70#
- Heavy yoke carry: I loaded the yoke with 455lbs and was able to go down and back on the green. I did 535# and went down the green only, not back. Then tried 735# and got 3/4 of the way down the green before I decided to stop. I could feel these crushing my hips and knees!
- 4 rounds NFT:
- 20 GHD
- 15 reverse hypers
- 10 hand release push-ups
- 5 pull-ups
- 1:00 rest
Not a bad little shake out day. I wanted to toss in a few pull-ups, mainly to see if I could still do them and if they would crush me. I figured sets of 5 wouldn’t be all that horrible. I was able to knock them out without too much trouble at all.
S: 3 | N: 3 | F: 3
BC18.W4.D5.0701
- Snatch: 2@70% / 160, 2@75% / 170, 2@80% / 180, then HS: 190, 200x
- CJ: 155, 185, 225, 250, 270, 290, 305, 315x
- FS to HS: 2×275, 315, 365, 405, 425x
It seems that on days when the snatch feels awesome, the CJ doesn’t. And on days when the CJ feels awesome, the snatch doesn’t. Rarely do the planets align and I get the magical unicorn day where they both feel amazing. For the snatch, I waited too long before attempting 200 and when I got setup, I didn’t even try it. I missed the clean on 315 because I was just tired I think. Either that or the heat. Probably both. The heat has been insane in the gym lately and I hate training this time of year because of that. I thought about skipping the heavy single FS but thought I should sneak that in. I made some bigger jumps than normal because I only had about 15 minutes. When I unracked 425, I think I had it set wrong because I got a little lightheaded and ended up dumping it. Can’t even remember the last time I tried to go heavy on these.
S: 4 | N: 4 | F: 4