Decided to push myself today, and I’m glad I did.
Clean & jerk
95 x 1
135 x 1
175 x 1
155 x 1
115 x 1
Not only is 175 a new PR for the clean & jerk, but it’s my first new PR in over a year, near as I can tell. I went with wider load differences on the off-kilter pyramid than I usually do for the C&J, to make sure I had energy left for the third set, and that paid off.
That’s too long between new PRs, though. I need to push myself more often.
Posted in Strength
Tagged clean, clean and jerk, Olympic lifts, overhead, push jerk
I tried to push the loads on the full squat snatch today, and it did not go well. So I adjusted.
Snatch
65 x 1
85 x 1
105 x 1 (power)
125 x 1 (power)
95 x 1
95 x 1
95 x 1
The only thing uglier than my 105lb rep was my 125lb rep. It was clear I needed to be working on skill, so I just stuck 95lb on the bar and got my form correct. That went well, at least.
Bumped things up from last time.
Power clean
105 x 1
125 x 1
145 x 1
165 x 1
155 x 1
135 x 1
115 x 1
The loads peaked at about 97% of my max. The only question now is whether to go for the new max on the clean or the clean and jerk first.
It’s been way too long since I’ve done this one, and way too long since I pushed past 90% of my (now very old) PR. So I did both today.
Clean & jerk
100 x 1
120 x 1
140 x 1
160 x 1
150 x 1
130 x 1
110 x 1
What can I say? Bar went up.
Maybe time to go for a new PR.
Wrapped up the week with an Olympic lift day. Haven’t done snatches in a while, and it’s been longer since I focused on the power snatch. And since 7×1 worked so well on Wednesday…
Power snatch
65 x 1
85 x 1
105 x 1
125 x 1
115 x 1
95 x 1
75 x 1
I peaked at my PR for this one, and it felt solid. I may need to move the snatch to 10lb intervals, as the weights get really light at the edges.
I almost never do this exercise on its own. So.
Hang power clean
75 x 1
95 x 1
115 x 1
135 x 1
125 x 1
105 x 1
85 x 1
I totally had to guess on the weights here; I’m not sure I’ve ever done single reps for HPCs, but the last time I did triples I commented on how multiple reps really slammed my joints on higher loads. I probably could’ve gone higher on this: the middle sets felt like work, but it was a bit too easy around the edges.
Back into Teagle, doing more barbell work.
Power clean
95 x 1
115 x 1
135 x 1
155 x 1
145 x 1
125 x 1
105 x 1
No problems there, peaked at 90% of my max.
Today was supposed to be a testing day. I confess my heart wasn’t in it, but I still did pretty well.
L-sit, max time
0:22
Not much to say about that one.
Weighted pull-up, max load
75 x 1
85 x 0
80 x 1
That’s a new PR, which I’m especially impressed with as I’m carrying 10-20 lbs more than I should be; I weighed in at 202 today.
Snatch, max load
125 x 1 (power)
115 x 1 (power)
95 x 1
This one I just couldn’t get to come together at a higher weight. 125 is my max for the power snatch, though, so today wasn’t a complete loss.
Posted in Strength
Tagged l-sit, Olympic lifts, power snatch, pull-ups, snatch, weighted pull-ups
Another couple turns through the warm-up today, this time interspersed with cleans: three sets of three reps, 95lbs. I made sure to do full squat cleans, and they felt fine.
One more of these light workouts, which I’ll probably do at home on Friday, then I will hopefully do a real workout this weekend. I’m thinking of going back to the Brand X scaled versions of the CrossFit main site workouts: they were how I started four years ago, Charlotte’s been having good luck going back to them, and I figure they may be a good change for a while.
I feel like I packed a lot into a workout session that didn’t actually take that long.
Snatch
75 x 1
95 x 1
115 x 1
105 x 1
85 x 1
These went well; the only one that came close to being a “power snatch + overhead squat” was the 115, but while the transition there was ugly I don’t think it ever stopped, so I’m gonna count it. Of course, Teagle still doesn’t have chalk and I neither emailed them about it nor brought my own, but it didn’t seem to mess me up too much.
Weighted sit-ups
+25lb x 15
+25lb x 15
+25lb x 15
These were downright easy. Gotta bump up the weight next time.
AMRAP in 3 minutes of:
Kettlebell snatch x 3 (each hand)
Goblet squat x 3
Close-grip push-up x 3
I had to use a 35lb dumbbell, as I was in Teagle, and I didn’t do decline push-ups this time because I wanted to spend more time working and less time transitioning between exercises. I completed five full rounds, plus three right-handed snatches and one left-handed snatch.
Really good workout, I think.
