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?
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 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!
I hit some split jerk footwork drills today and played around with a movement I rarely do. It was fun!
There are a few ways to figure out your ideal split stance position. I like Coach Burgener’s method and another one from Coach Zygmunt Smalcerz, demonstrated by Donny Shankle. My most comfortable position is right in between both methods.
Here is Coach Burgener’s
If you can’t get your head around the diagram, check out the video below from Jami Tikkanen of Reebok CrossFit Thames.
And here’s Coach Smalcerz’s
Playaround with them and see what works best for you.
Thursday 1st November
8 sets – Jerk then Jerk from split x3 at 50% – 70kg
3/3/2/2/1/1/1 Power Jerk – 90-100-110-115-120-125-130
I enjoyed the power jerk…