Woke up early to get my last Oly session in before the competition on Saturday. KG & Alex joined me to get their final prep work in as well. Brandon showed up to break in the jerk boxes we just built. He PR'd in his jerk the first time on the boxes. We agreed it defnitely made them worth it as it was a well earned PR.
OWOD
Clean & Jerk - 3 x 1 @ 75%
bar progressions
135(2+1)-155(2+1)-175-185-205-225 --- 235 - 235 - 235
- Started with the C&J today because I was having some jerk issues on Monday. Wrist is still a little tight from last Saturday's work, but nothing a little extra mobility over the next few days can't fix. Cleans felt solid, but the jerks felt a little slow still. Will need to stay focused to get this done right on Saturday. Thought this would be my stronger of the two lifts, but my mind is changing after the last two sessions.
Muscle Snatch - 3 x 2
95 - 115 - 135
- Wanted to make sure my turnover was sharp so I through these in just to drill some muscle memory transitioning to the OH position.
Snatch - 3 x 1 @ 75%
135-155 --- 175 - 175 - 175
- Snatch felt sharp again...very fast at the hip and strong on the 1st pull. Looking forward to this one on Saturday. I walked out each lift at 175 a step or two, but nothing too far on the toes.
I'm as ready as I'm gonna be so let's get it on!!
Showing posts with label muscle snatch. Show all posts
Showing posts with label muscle snatch. Show all posts
7.04.2012
5.21.2012
Oh Tabata...
Track season is finally over and I woke up pretty excited to get back to a regular schedule again. Heading in early to get some Oly work in. Trying to fit in Oly more to regular schedule.
OWOD
Muscle Snatch --- bar(10) - 95(8) - 115(7) - 135(6)x3
- Goal was to get some volume on the shoulders and keep the punch snappy and aggressive. First 3 sets were from the hang; last 3 from the floor.
Snatch Balance --- work up to a heavy triple --- 135 - 155 - 175 - 195 - 215
- Goal was to get as heavy as I could handle and get as close to 225 as possible. I definitely think I could have done 225 just fine tonight, but I was running out of time and decided to call it with a solid set at 215.
Strength
Floor Press --- 5-3-1+@75-85-95% (no 1RM for this movement)
135(12) - 225(5) --- 275(5) - 295(3) - 315(2)
- With no 1RM to go off of I was just gonna try and push the most weight I could and I'll try and beat it next time. 315 felt a lot heavier than I thought it would.
WOD
"Tabata Something Else"
Pull Ups (61)
Squats (130)
C2D Push Ups (70)
Sit Ups (60)
= 321
- Screwed this one up right from the start. I was supposed to be counting my lowest scored round, but I thought it was total reps so game plan was all off. I was pretty happy through pull ups. My butterfly kip was pretty smooth for the first 2-3 rounds, than it went to an old fashioned kip. Squats felt pretty good pushing through. The wheels fell off during the push ups. My quads started to cramp midway through and I was hurting. I seriously wanted to wave the white flag for the sit up portion. I kept trying to push through, but I felt like I was gonna puke during the last 3 rounds. I felt extremely nauseous for about 20 minutes after the WOD. I just sat their worried I was gonna puke if I moved to much. I walked upstairs after a while to do some GHD work and it started right back up again. It was a definitely a good push day!
Cash Out
GHD Hip Exten. - 3x15(25#)
OWOD
Muscle Snatch --- bar(10) - 95(8) - 115(7) - 135(6)x3
- Goal was to get some volume on the shoulders and keep the punch snappy and aggressive. First 3 sets were from the hang; last 3 from the floor.
Snatch Balance --- work up to a heavy triple --- 135 - 155 - 175 - 195 - 215
- Goal was to get as heavy as I could handle and get as close to 225 as possible. I definitely think I could have done 225 just fine tonight, but I was running out of time and decided to call it with a solid set at 215.
Strength
Floor Press --- 5-3-1+@75-85-95% (no 1RM for this movement)
135(12) - 225(5) --- 275(5) - 295(3) - 315(2)
- With no 1RM to go off of I was just gonna try and push the most weight I could and I'll try and beat it next time. 315 felt a lot heavier than I thought it would.
WOD
"Tabata Something Else"
Pull Ups (61)
Squats (130)
C2D Push Ups (70)
Sit Ups (60)
= 321
- Screwed this one up right from the start. I was supposed to be counting my lowest scored round, but I thought it was total reps so game plan was all off. I was pretty happy through pull ups. My butterfly kip was pretty smooth for the first 2-3 rounds, than it went to an old fashioned kip. Squats felt pretty good pushing through. The wheels fell off during the push ups. My quads started to cramp midway through and I was hurting. I seriously wanted to wave the white flag for the sit up portion. I kept trying to push through, but I felt like I was gonna puke during the last 3 rounds. I felt extremely nauseous for about 20 minutes after the WOD. I just sat their worried I was gonna puke if I moved to much. I walked upstairs after a while to do some GHD work and it started right back up again. It was a definitely a good push day!
Cash Out
GHD Hip Exten. - 3x15(25#)
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