I was a little apprehensive about today’s session. I was unsure (more than usual) about how I would fare on the snatch.
On Wednesday I lifting from a hefty 3.5″ deficit (it doesn’t sound like much, I know. Try it for yourself!). As I am long in the leg and short in the torso, I needed to narrow my feet to get my legs in between my grip! Pulling from that position seemed to do me no harm at all, as I worked up to 102.5 from the deficit.
After talking it over with coach, he said it was worth a shot for me to try pulling from the floor in the narrower start position. I worked all the way up to 107 with no misses today, which is really encouraging. However…110 felt ridiculously heavy through my back. The extra 3kg felt like 10!
Anyway – the session ended 107/143 and a 175 2RM front squat…which is a PB!
Tomorrow sees us descend on Reebok CrossFit Glevum for the 2nd Athletic Evolution Olympic Weightlifting Workshop, and I’m really excited to see people make some progress!
Well, this morning was a case of Good New/Bad News. As usual, snatching was a little up and down. Miss 100, make 100. Miss 105, make 105, then 3 misses at 110. Then my jerk went walkabout… 140 flew off my shoulders twice, feeling really fast..only WAAAAY out in front. So my total stood at 105/132.5 – which left me quite annoyed, especially after nailing 146 on the weekend. That was the bad news…the good news was a front squat PB of 172.5×2, it moved pretty well. I probably could’ve ground out 175 but, as I’m linear progressing the squat right now, I simply chalked up a PB and left it at that. The total, on the other hand, stayed with me…nagging away at me…poking fun at the fact I kept missing what should’ve been a fairly comfortable lift.
Unplanned, I went back to it this afternoon. I rattled through a very quick warm up. Then I picked up a bar and hit:
I attended a conference today and the subject was tendinopathy in running athletes. There were some great speakers including Frans Bosch, Raph Brandon and Craig Ranson, to name but a few! I have pages of notes to digest and I’ll get some thoughts up soon.
I managed to get a quick session in at CrossFit Northampton – the guys were kind enough to open their doors. You should check the facility out!
Wednesday 20th March 2013
3 position snatch (Floor/below knee/hi hang) – 97.5kg (2.5kg PB)
Shankle complex – 130kg (equal PB)
Front squat – 135x3x5
This is the Shankle Complex. I could have posted my 130 but this is FAR more enjoyable to watch!
Pretty good session today The snatch was, well…it was the snatch! Got under 107.5 five times, just couldn’t stick it! I lost them all forward after a good 2-3 second battle to regain it. The clean is back on track, it would seem! I stood up with 147.5 today, nearly stuck the jerk too! looking forward to tapering next week!
The session kicked my butt today. The front squat felt like every set was close to my max, when it was only at 84%!! I’ll be glad when this week is finished and I can get back to some quality, high intensity work!
Wednesday 30th January 2013
Snatch – 80% x 1 x 3 (90kg)
The snatch should’ve been at 87.5 but rounded it up to 90. They all felt great so I carried on through to 105 with no misses! #snatchingsucks
C&J – 80% x 1 x 3 (115kg)
2″ deficit Clean Pulls w pause at the floor – 90% x 3 x 3 (135kg)
Ouch! That was tough today! The squat volume (and tiny amount of conditioning) have taken it’s toll. Everything felt SLOW and HEAVY! I tweaked my hip on the snatch and it was uncomfortable through the rest of the session. I’m not expecting to hit regular PBs during the next 5 weeks as it’s more about accumulating volume. With that in mind, I’m pretty pleased with the outcome of today’s session!
Friday 11th January 2013
Snatch – Max for the day – 100kg
C&J – Max for the day – 140kg
Front squat – Max for the day – 170kg
Have a great weekend! Mine will be spent chasing the children (active recovery) and mobilising…LOTS!
Snatch – heavy single; 105 – then, 75% x 1 x 5; 1 min rest on drop sets
– Clean & jerk – heavy single; 135 (cleaned 140 three times) – then, 80% x 1 x 5; 1 min rest on drop sets
– Front squat – heavy single; 165 – then, 80% x 2 x 2
– Weighted back extensions – 30 total; DB behind neck;
Monday 17th December
– Snatch – heavy single; 100 – then, 80% x 1 x 3; 1 min rest on drop sets
– Clean – heavy single; 140 – then, 80% x 1 x 3; 1 min rest on drop sets
– Back squat – heavy single; 195 – then, 85% x 2 x 2
– Weighted back extensions – 30 total; DB behind neck