Jerk – 2 min sets with 2-3 min rest between sets
3 sets - 24kg x2 @ 8 rpm, 48 reps total
I was a bit hung over today, and these felt brutal. The leftover beer in my stomach did not like 106 lbs sitting on it at all. Lockouts were pretty solid… just a few mishaps.
Snatch 28kg – 25R/25L
The pendulum effect felt great on these. My left arm got pretty weak again on the lockouts. Right was fine.
Snatch 28kg – 25R/25L
Snatch 32kg – 15R/15L
Snatch 28kg – 10R/10L
Jerk 32kg – 5R/5L long lockouts (4 breath cycles)
Jerk 34kg – 5R/5L
Jerk – 1 min sets with 1 min rest between sets
10 sets - 24kg x2 @ 8 rpm, 80 reps total
I still have quite a bit of tension in my lower back, so these were not the easiest. I was getting closer to a good rack than last time though. My lockouts had the slightest bit of shake to them. Not quite solid enough.
Snatch 24kg – 10R/10L
These were just to video myself so I could see my technique. I am actually quite a bit sore from yesterday’s snatch set.
Squat 24kg x 2 – 5 reps x 3 sets
Running – 1.48 miles / 16:56
I tried a new app today. It says that I had an average pace of 7:58 min/mi (pretty sure this is correct), so my overall time can’t be right. Not sure what when wrong there.
All sets at 12 rpm
Snatch 28kg – 50R
Snatch 28kg – 30L
Snatch 28kg – 10L x 2 sets
Snatch 32kg – 10R/10L
Snatch 32kg – 5R/5L
Hit my CMS numbers today with my right hand! My left hand needs a lot work still. The good news is that my lockouts are starting feel more solid. I’m also more relaxed while lowering and just letting the bell drop instead of trying to guide it everywhere. This makes a big difference in maintaining my energy. Getting to 50 reps each hand by October doesn’t seem like such a big task now. The jerks on the other hand…
Snatch 28kg – 25R/25L
Snatch 28kg – 10R/10L
Snatch 32kg – 10R/10L
Snatch 28kg – 10R x 2 sets
I came into today with a tear in the middle of my left hand. I was able to avoid hitting that tear while lowering, but the skin kept getting stretched, and eventually split the skin in the middle of the tear. This is why I didn’t do any sets with the left hand at the end. My form wasn’t great today. I wasn’t feeling the connection in my body.
Jerk – 1 min sets with 1 min rest between sets
5 sets - 20kg x2 @ 12 rpm (10 rpm first set), 58 reps total
I was feeling really crappy today. I also had some really bad tension in my lower back/glutes from sitting in my chair all week preparing for finals. This made a good rack practically impossible. I decided to keep today’s workout short.
After this set I did 15 snatches each hand with the 28kg. I was starting to forget to let the arm lengthen all the way on the drop. Makes a big difference in connectivity.
Snatch 28kg – 20R/20L
Snatch 28kg – 10R/10L x 2 sets
Snatch 32kg – 10R/10L
