2013-05-18 Fitness Log: Snatch, Clean & Jerk, Front Squat (PR!)

Snatch

• 45 lbs:  Misc warmup
• 65 lbs: 1 x high hang power snatch, 1 x high hang snatch
• 75 lbs: 1 x high hang power snatch, 1 x high hang snatch
• 95 lbs: 1 x high hang power snatch, 1 x high hang snatch
  
• 105 lbs: 1 x high hang power snatch, 1 x high hang snatch
• 115 lbs: 1 x high hang power snatch, 1 x high hang power snatch + overhead squat
• 125 lbs: 1 x high hang power snatch + 0 x overhead squat
• 135 lbs: 1 x high hang power snatch
• 145 lbs: 0 x high hang power snatch (failed 2 times)

The idea here was to work the snatch from the high hang.  I’d say that matching my old snatch PR of 135 is a good sign that things are coming together.  I reviewed the video of my snatch work today and found that I was hitting a pretty nice arched angel:

Clean

Worked up to a max high hang clean & jerk:

• 135 lbs: 1 x high hang clean, 1 x power jerk
• 165 lbs: 1 x high hang clean, 1 x jerk
• 185 lbs: 1 x high hang clean, 0 x jerk
• 195 lbs: 0 x high hang clean (failed 2 times)

Then EMOM style (1:30 intervals):

• 165 lbs: 1 x high hang clean, 1 x clean, 1 x jerk
• 165 lbs: 1 x high hang clean, 1 x clean, 1 x jerk
• 165 lbs: 1 x high hang clean, 1 x clean, 1 x jerk
• 165 lbs: 1 x high hang clean, 0 x clean
• 165 lbs: 0 x high hang clean, 1 x clean, 0 x jerk

I wanted to work up to a max on the high hang and jerk and then back off to a reasonable weight for working on jerks.  Probably should have went a little lighter on the EMOM sets to focus more on jerk technique.

Front Squat

• 185 x 5
• 195 x 5
• 205 x 5
• 215 x 1
• 225 x 1
• 240 x 1 PR!
• 245 x 0

The idea here was to do ramping sets of 5 and then continue up to a single rep max.  The good news here is yet another front squat PR at 240.  I didn’t give up early on the 245 this time and lost it instead when it simply fell forward off me.  It seemed like stability in the upperbody was the limiting factor here, not the legs.