Classic Cycle 2017, Training

Classic Cycle: Week 4

December 26, 2017

CC17.W4.D1.1219

  • Snatch: 3×1 @ 79% / 169
  • CJ: 3×2 @ 74% / 233
  • Sn Pull 2″ riser: 3×3 @ 90% / 194
  • FS: 3×2 @ 84% / 353

Did the snatches off the blocks to work that pull.  I was pretty happy that they didn’t feel heavy or impossible.  Had trouble catching in a squat.  Keep wanting to drop my chest or catch in a power, or both.  Just have to keep drilling this in.  The CJ took my breath more than I would like and the pulls from the riser were tough.  Really enjoyed the training.

CC17.W4.D2.1220

  • Mid-hang power sn + mid-hang sn:
    2 @ 55% / 118
    2 @ 60% / 129
    2 @ 65% / 140
  • Jerk: 3×3 @ 75% / 245
  • Accessory: GHD 4×20 & 4×12 incline OH plate raises / 35#

The first few sets of the snatch complex felt stiff.  Watching the videos it is pretty clear that I am catching both in a power but on the second snatch, I am just riding it down into a squat.  None of the weights felt really challenging which was good I guess.  The heavier set actually felt the best and it was the one my coach said looked the best, too.  So there’s that.

CC17.W4.D3.1221

  • Deadlift 1RM: New PR of 550

Wrote up more about this here.

CC17.W4.D4.1222

  • CJ: 3X2 @ 79% / 250
  • Cl Pull off 2″ Riser 3×3 @ 90% / 285
  • BS + 2 BJ: 3×2 @ 84% / 400

Not a bad day.  I was pretty crushed from the DL the day before, far more than I think I should have been.  But managed to hit everything and not feel terrible after.

CC17.W4.D5.1223

  • Jerk Heavy Single then 3×1 @ 80% of HS: 2×135, 2×157, 2×185, 2×225, 247, 275, 295, 305, 315x, 315x, 315, 328x; Drop sets at 252
  • Snatch from the blocks just above the knee: 2x2x95, 2×115, 2×137, 2x2x150, 2x2x165 (79%)
  • Power Cl: 3×3 @ 70% / 195
The snatches felt a lot better off the blocks.  I have moved my grip out just a bit and think that and keeping my back tight has a lot to do with it. Being able to hit 315 on a somewhat regular basis now is a pretty big thing for me.  I felt like I was stuck at around 300-310 for so long, it feels good to go up.  My miss at 149kg/328lbs was a really close miss and it wasn’t a strength issue.  I let it get out forward.  That miss was a lot closer than the 2 misses at 315.

CC17.W4.D6.1224

  • Snatch: Heavy single – MS 3×65, MS 3×85, Sn 2×115, 2×135, 155, 170, 180, 190, 200 (90%)
  • CJ: Heavy single – 2×155, 2×185, 225, 250, 275, 295, 305, 310 PR, 315x
  • FS: Heavy single – 245, 315, 365, 395 (95%), 415x
  • Stiff Legged DL: 3×5 / 195

Well, this was another pretty good end to the week.  I snatched 200 (basically a power) which is still a low number for a super, but good for me.  Hitting 90% on the snatch on a more consistent basis will be great for my confidence.  One of our coaches watched me and helped me a bit.  As the weights get heavier, I am getting more and more anxious about the second pull.  Because of this impatience I am pulling early and the bar is getting out in front a little. I was still able to save the 90% but need to work on patience in the pull and staying connected.

The CJ PR was pretty good for me as well.  It didn’t feel all that terrible.  So much so that I jumped again to 315 but missed the clean.  I am pretty sure that I was just tired at that point, which also carried over to the FS.  By the time I got to above 90% I was pretty worn out and my back was tight.  I went a little lower on the stiff legged deadlifts because of that.  It was open gym time on Christmas Eve so the few of us that were there stayed around and stretched for a while.

The biggest take away from today for me was my training total of 232kg would have been enough to qualify me for Masters Nationals.  Of course it took a CJ PR to get me where I need to be, but I believe that with the continued focus on the snatch and bringing that number up, that I will be able to inch that total up to a little more comfortable range so that it won’t take a PR for me to qualify.

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