BBSP18.W11.D1.1106
- Muscle Sn.: 3×3: 30, 40, 50
- Tall Sn: 3×3: 20, 30, 40
- Snatch: 2@50, 2@60, 2@65, 2@70, 2@75, 1@80, 1@80
- BS: 3@60% / 138, 3@65% / 150, 3@70% / 161, 2×3@75% / 173
- Pendlay Row: 4×5 from deficit: 70, 75, 80, 85
- DB curl: 4×12 / 35#
BBSP18.W11.D2.1107
- Power clean: 2×3@60% / 80, 3@65% / 87, 3@70% / 94
- PP + 2 Jerks to HS:
- 70, 80, 90, 100, 110, 115 (253#)
- Banded KB press with :20 hold on last rep (axle bar):
- 1×10 w/44# KB
- 3×8 w/53#
- Band pull aparts (blue band): 4×20
- Good Mornings: 4x15x45
- Plank: 4×1:00
I changed the order up on these and they felt a lot better.
BBSP18.W11.D3.1109
- Muscle Clean: 3×3@45% / 67
- Clean:
- 2@50% / 75
- 2@60% / 89
- 2@65% / 97
- 2@70% / 104
- 2@75% / 112
- 2×1@80% / 120
- Clean pull (controlled eccentric): 2@100% / 149, 3×2@105% / 156
- FS:
- 3@60% / 119
- 3@65% / 130
- 3@70% / 140
- 2×3@75% / 150
- Plank: 4×1:00
FS were slow death today. I’m starting to feel like this is why my jerk is off, too.
BBSP18.W11.D4.1111
- Muscle Snatch: 3×3 85#, 85#, 85#
- Tall Snatch: 3×3 45#, 65#, 65#
- Snatch:
- 2@50% / 115
- 2@60% / 135
- 2@70% / 155
- 2@75% / 165
- 1@80% / 175
- 10×1@86% / 185 EMOM (With each miss, drop 5lbs)
- Muscle clean: 3×3 @ 125#
- Drop Jerk: 3×3 @ 45#
- 2 cleans + 1 jerk to HS: 165#, 195#, 225#, 255#, 275#, 290x, 290# (+13lb PR compared to April 2017)
Naturally, on the snatch I missed the first damn lift. Right out of the gate I had to drop to 180. I hit the rest and then put 185 back on the bar for an easy single. Sometimes my head is my own worst enemy, I swear.
Looking at the programming, I think I need to change it up a bit, especially during the week. While I am happy with the progress on the snatch, I feel like I am needing more and more work on the jerk. I am going to drop back and punt here and most likely use a another base program and then tweak it up for the smaller things that I need.