CH18.W2.D1.1120
- Muscle snatch + hang muscle snatch (1+2) x 3 barbell only
- Tall snatch: 3×3 barbell only
- Snatch:
- 2@50
- 2@60
- 1@70
- 1@75
- 3×1@80 EMOM
- Snatch pull (Controlled eccentric): 3×3@93
- Snatch DL: 3×3@102
- FS: 4×3@155 with 3 box jumps immediately following each set
- DB curls: 4×12 @ 35#
Another day with challenging front squats at percentages that shouldn’t be an issue. I made it through 2 sets and then got to talking to the gym owner to the point where I was too cooled off to keep working. Not that I would be able to breeze through those anyway.
CH18.W2.D2.1121
- Muscle snatch to HS:
- 2×2@30
- 2@40
- 2@45
- 50
- 55
- 60
- 63
- Power snatch:4×1@75
- Power clean + power jerk: 4×1@107
- SnPP + OHS (2+1): 1@85, 2×2@68
- Accessory:
- Pull-ups: 3×8
- Paulof Press: 3×15
I haven’t done pull-ups in forever it would seem. While I was happy to do these small sets, it sure did leave me hella sore the following day.
CH18.W2.D3.1123
- CJ:
- 2×75
- 2×89
- 2×104
- 3x1x112
- 119(O)
- Clean pull (Controlled eccentric): 3x3x142
- BS: 4x3x179
I think I am going to start adding in an optional top end set on the snatch and CJ each week. Looking at the program, there are days where there are basically 3 singles at around 75%. Some days I feel good and other days hitting the prescribed percentages is enough. I want that option but don’t want to go too crazy.
CH18.W2.D4.1124
- Superset:
- Incline bench: 4x3x225
- Banded lat pull-downs: 4×15
- Break a sweat; 5x
- 15 cal AB
- 10 push-ups
- 1:00 plank
CH18.W2.D5.1125
- Snatch DL + Snatch + OHS to HS; Snatch 5×1@80% of HS EMOM
- 105#, 135#, 155#, 175#, 185#, 196#
- EMOM: 165
- Clean + FS + Jerk + FS + Jerk to HS; CJ 5×1@80% of HS E:90
- 175, 205, 230, 256, 276x, 275x (Missed 2nd jerk)
- E:90 @ 225
The extra carbs this week have helped. While the week itself was tough, I managed to get through it and have a decent day on Sunday. That is really all that I can ask for at this point. I am enjoying the complex work as well. I like how it feels like I am testing a 1RM without having the weight of a 1RM involved. The drop sets aren’t heavy, but they feel heavier than normal after the complex work. They also force me to focus on the quality of the movement.