Power total and GPP today
Tuesday 19th March 2013
Power Snatch – 100kg
Power Clean & Power Jerk – 130kg
A1. HSPU – 10,8,6,4,2
A2. Strict Pull Ups – 10.8.6.4.2
B1. 6″ Deficit RDLs – 4×6
B2. DB Bicep Curls – 4×6
B3. Band Tricep Extensions – 4×6
A bit of volume never hurt anyone, right?
Power variations today, getting ready for maxing tomorrow!
Thursday 7th March 2013
Power Snatch – 85-90-95-85-90-95-85-90-95
Power Clean – 120-125-130-120-125-130-120-125-130
I just didn’t want to train today! However, the session went extremely well! I decided to jerk to about 90% (the plan was to get a max for the day), as I felt rough. I missed 130 on the first attempt. Then the second was…well, lets call it a training make!? Now, 135 would’ve been 90% but I threw caution to the wind and jumped straight to 140. It turned out to be the best jerk of the day! Smooth, fast, straight up and down with no adjustments needed in the split! BOOM! Time for a PB attempt? Why not?
Next time, for sure!
Thursday 31st January 2013
Jerk to max for the day – 140kg
Then 80% x 1 x 3 – 112.5kg
Power snatch – 72% x 3 x 3 – 80kg
Power clean – 73% x 3 x 3 – 110kg
Great session! Bring on SINGLET FRIDAY!
Lower volume today because I have introduced some GPP. The plan was to build to 3 working singles and then hit the triplet. I was feeling good so after the working sets I carried on until I missed…that said the 140 PB took me 4 attempts. I missed 2, caught 1 too low, then nailed the 4th!
Tuesday 8th January 2013
Power snatch – 80% (of full snatch) x 1 x 4 – 87.5kg
I carried on snatching through to 100kg
Power clean & power jerk – 80% (of full C&J) x 1 x 4 – 115kg
I carried on to 140 with the clean.
20 back extensions
Thursday 20th December
– Power snatch – 75% x 1 x 10; 1 min rest
– Power clean & jerk – 75% x 1 x 10; 1 min rest
– Front squat – 75% x 1 x 5; focus on speed up
I got to train at Reebok CrossFit Glevum today – complexes including power and hang variations and jerk doubles from blocks.
Tuesday 4th December
5×2 Power snatch/hang snatch @ 90% (97.5kg)
5×2 Power clean/hang clean @ 90% (130kg)
5×2 Jerk from blocks @ 90% (130kg)
I love training some different – a change is as good as a rest, right?
I’m enjoying the power variations and I’m hoping that they’ll help speed up my turnover.
Tuesday 13th November
Heavy (not max) power snatch double – 100kg
Heavy (not max) power clean/power clean/power jerk – 130kg
Squat to max double – 195kg (I tried 200kg but I mistimed the bounce coming out of the bottom on the 2nd rep)
Pleased with that today! PB power snatch and squat!
P.S – Check out the KRATOS RXD stash! I’m sure it played a role my two PBs!
I haven’t done really heavy power variations in quite a while; probably back before regionals! IT.FELT.GOOD!
I set 15 minute time limits so that I couldn’t go crazy with the volume. I think the session went quite well!
Tuesday 6th November
15 minutes to establish 1RM power snatch – 100kg (7.5kg PB)
15 minutes to establish 1RM power clean, double power jerk – 130kg (PB – only because it’s a complex I’ve never done before…I’m taking it!)
15 minutes to establish 3RM front squat – 165kg (5kg PB – I also got 170×2 which is a double PB)
It was a running clock, so no rest time between elements. I got quite a sweat on!
Twas fun though!