BBSP18.W9.D1.1016
- Muscle snatch: 4×3 @ 40
- Tall snatch: 3×3 @ 20, 30, 30
- Snatch, low blocks:
- 2@50
- 2@60
- 2@65
- 2@70
- 2@75
- 1@80
- 1@85
- Snatch pull, low hang: 3×2 @ 100, 100, 105
- BS: 4×5 @ 73% – 168
- DB curls: 4×15 @ 35#
BBSP18.W9.D2.1017
- Jerk:
- 2 @ 70
- 2 @ 84
- 2 @ 102
- 1×114
- 1×120
- 1×127
- 1×131 (87%)
- HPC: 3@70% – 94, 2×3@75% – 98
- Banded press (KB on the floor): 4×5, increasing (65#, 70#, 75#, 80#)
- 4×1:00 plank
Kness on jerk hurt like crazy lately. And they never seem to get warm on these days. I am going to have to switch up the order I do things so that I can hit these numbers without any problem. I could hit them if I can clean them, but that is usually because I have already done some snatching and I am warm. Might toss in some light power snatches and see how that goes next week.
BBSP18.W9.D3.1019
- Muscle clean: 3×3 @ 68
- Clean, low blocks:
- 2@50% – 75
- 2@60% – 90
- 2@65% – 98
- 2@70% – 105
- 2@75% – 114
- 1@80% – 120
- 1@85% – 130
- Clean pull from the low hang: 3×2 @ 140, 150,160
- FS: 4×5 @ 73% / 144
- DB curl + press: 4×10 @35#
BBSP18.W9.D4.1020
- Superset:
- 5×5 incline bench @225# (PR)
- 5×15 banded lat pull-downs (green band)
- 7 rounds:
- 15 cal AB
- 12 push-ups
BBSP18.W9.D5.1021
- 3-position snatch (floor, low hang, high hang): 95#, 120#, 140#, 160#, 175#, 185#
- Power clean + Hang Clean + 2 Jerks: 175#, 205#, 235#, 250#, 275#x, 275#x, 275#
I know I have done a 3-position snatch, but it has been a long time. So much so that I have no idea what numbers I would hit. I was shocked at just how exhausting these were for me today. When I got to 185, I hit the snatch from the floor without any issue, but when I went to pull from the low hang, it was like all energy left me. So crazy! Great exercise for me and I liked the challenge. Might mean adding in some more “cardio squats” or drills to work that endurance.
The CJ complex we came up with on the spot. I had a few sets where I forget what the hell I was doing so it took me too long to move. In my head, I wanted to hit 275 (85% of my 1RM CJ) and missed it twice. On the first miss, I had the hang clean but caught it just a bit forward. I watched the video and still can’t understand how I dumped it because it was there. On the second attempt, I caught the power clean funny and left arm popped out from the front rack. I have saved these plenty of times before but just couldn’t do it. I watched the videos and saw I was getting the bar high enough, just needed to commit and stay aggressive through the entire lift. I was pleased to finally hit 275, though the final jerk was pretty tough.