Only 3 days of training this week, but I made them count. The family and I went on vacation for a few days, I had one day back in town and then left again for 2 days for a business trip.
BBSP18.W9.D3.1031
- Muscle snatch: 3×3 @ 30, 30, 30
- Tall snatch: 3×3 @ 20, 30, 30
- Snatch low blocks: 2@50, 2@60, 2@65, 2@70, 5×1@80 EMOM
- Snatch pull, low hang (eccentric): 4×2@95
- Pause Back Squat: 5×3@145
- DB curls: 5×10@35#
BBSP18.W9.D4.1103
- Incline bench: 5×5@205
- Banded lat pull-downs: 5×15
- 12-14-16-18 of calorie row & calorie AB
BBSP18.W9.D5.1104
Without getting much work in all week, I was not entirely sure how this day would go. Technically a deload, I didn’t want to go heavy. I intended to hit a snatch EMOM and then drop weight if I missed. My coach suggested 75%, a weight that I could power, and hit that for 10-12 on the minute. For the longest time, 185lbs has been in my head and always challenged me. I don’t know why. I felt like I should be hitting that weight at will, so I opted to go for 10×1 @ 185lbs (86%) and if I missed, I would drop 5lbs. I got through 6 before missing and looking at the video, I can see that I just reverted to poor habits and movement patterns, causing the miss.
- Muscle Snatch: 3×3
- Snatch: 2@115#, 2@135#, 2@155#, 1@165#, 1@175#, EMOM 10×1@185# (Miss on #7, dropped to 180#)
I planned to also do an EMOM for the CJ, somewhere around 75%. I usually hate doing these EMOM. Being old and broken, I need at least a minute and a half rest. When I came in, however, I saw the lifting class had a fun complex and I don’t think that I had tried that in quite some time. At least I don’t remember the number that I hit. I set a goal for 275lbs on a complex of clean pull + clean + front squat + jerk. These are great for me because I am tired by the time I get for the jerk and that forces me to be efficient there. I want to be able to hit a jerk after being fatigued.
- Muscle Clean: 3×3
- Complex to heavy: Clean pull + Clean + FS + Jerk: 165#, 195#, 225#, 255#, 275# (84%), 290x, 290#, 300#
Today went better than expected. To only miss one snatch out of that EMOM was great for me. Working up to a 15lb PR on that complex was even better. Looking at the video, 300lbs moved a lot better than it felt and didn’t look all that challenging until I got to the jerk, but that is what I had expected and that is why I love those complexes.