BP18.W1.D1.0102
- Block Snatch Pull + Snatch (mid-thigh) – 2(1+1):
- 3×4 @ 65% / 140
- 2×4 @ 70% / 151
- Block Clean Pull + Clean (mid-thigh) – 2(1+1)
- 3×4 @ 65% / 211
- 2×4 @ 70% / 228
- Front Squat
- 2×3 @ 60% / 252
- 2×3 @ 65% / 275
- 2×3 @ 70% / 295
The volume of today really shocked me. If I read that programming correctly, that was 4 of the pull + snatch complex at 65% for 3 working sets. Then 2 more sets at 70%. By the time I got to the cleans, I was pretty tired. I also rushed my warm-up more than I should so my shoulders were really tight. But turns out I did not read the programming correctly. It should have been 3 working sets of 1+1 on the snatches and cleans, so I did a crap ton more work than I should have. Also, I did not eat anything worth mentioning yesterday which I know was part of the reason today felt like crap. By the time I got to the front squats, I was really tired. But once I got moving, I was happy with how easy they felt.
BP18.W1.D2.0103
- Jerk: 3 @ 60% / 196; 3 @ 65% / 212, 3 @ 70% / 228, 2 @ 75% / 245, 2 @ 80% / 261
- HPC (below the knee): 4×3 @ 50% of clean / 163
- SNPP + OHS 3(3+2) @ 65% / 140
My shoulders were pretty smoked from yesterdays debacle of not being able to read correctly and do the right thing. I overworked my shoulders so today, with the lighter volume, I took more time to get them warmed up. I have found that some DB presses, BTN barbell presses, and mobility work with a lacrosse ball has really helped get things moving. Nothing about today was challenging. I don’t mean that in a bad way. I am actually thankful for that because of the extra work done the day before.
BP18.W1.D3.0105
- Sn Pull + Sn (Blocks below the knee): 3 @ 70% / 151, 2 @ 75% / 161
- Cl Pull + Cl (Blocks below the knee): 3 @ 70% / 228, 2 @ 75% / 244
- Sn Lift off + Sn Pull (Floor; 3+1): 3 @ 65% / 140, 2 @ 70% / 155
- Pause BS: 2×5 @ 65% / 325, 4×5 @ 70% / 352
Today was a good grind and one where I had to stay moving. Pause squats were hella tough.
BP18.W1.D4.0106
- PP + J (3+1): 2 @ 163, 2 @ 196, 2 @ 212
- Hang Power Snatch (below the knee): 4×3 @ 50% / 108
- Muscle Snatch: 4×3 @ 35% / 75
- Pin BS (Above parallel): 3 @ 50% / 250, 3 @ 55% / 275, 3 @ 60% / 300
My legs were pretty well smoked from the pause back squats the day before. This day wasn’t all that tough, just moving through it. I have never done the pin BS before so it was fun to try. I used the safety bars on the back rig. The first two reps weren’t hard, but for some reason that 3rd rep always felt so tough, and really required some core engagement.
BP18.W1.D5.0107
- Snatch: 2 @ 70% / 151, 2 @ 75% / 161, 2 @ 80% / 172, then to a heavy single – 180, 190, 200, 205, 210 (PR)
- CJ: 1+1 @ 70% / 225, 1 @ 75% / 236, 1 @ 80% / 252, then to a heavy single – 272 (88%), 295 (95%), 315x (102%), 315x
- FS: 2x3x275, 2x3x315, 2x3x360
To FINALLY hit a snatch PR, was the highlight of my week. I have SO much work to do with this. The pull is there, because I am able to catch it so high, but my positioning is really poor in the catch. This happens when I get close to PR range and my body does whatever the hell it wants, reverting back to bad movement patterns. It’s all good though, because for so long I have avoided the lift, just powering what I could and hoping for the best. I feel like there is a light at the end of the tunnel now because I am drilling down to where the improvements need to be made. It will happen.