Fitness Log 2013-06-08: Olympic Lifts, Front Squat (PR!)

Snatch

• 45 lbs x misc. warmup
• 65 x misc. hang snatches + overhead squats
• 95 x misc. complete mess
• 95 x 1 hang power snatch + 4 OHS
• 105 x 3 OHS
• 115 x 0 (no focus)

Clean & Jerk

• 135 x clean/push jerk x 4
• 155 x clean/push jerk x 2
• 165 x clean/jerk EMOM (1:20): cleans: 10, jerks: 5 X – – – –

Front Squat

• 185 x 5
• 195 x 5
• 205 x 3
• 225 x 1
• 250 x 1 (PR!)

Ab Circuit

• Power situps :30, deck squats :30, rest :60
• Straight ups w/ 10 lbs :30, deck squats w/ 10 lbs :30, rest :60
• TGU w/ 24 kg right :30, left :30, rest :60 (barely got 1 each)
• KB swings w/ 24 kg :60

The snatch was a mess.  No focus and no speed under the bar.

Given the poor performance on the snatch, I didn’t put high expectations on the clean & jerk so I went with a relatively light EMOM.  This actually turned out pretty well.  The first clean was a mess but the subsequent reps felt like buttah.  The jerks were pretty ugly with questionable lock out so I cut them short.  I can understand why jerk blocks are so popular for practicing the jerk.

Front squat went surprisingly awesome.  I didn’t expect yet another PR but I went for it given that I’m on a bit of a front squat PR streak.  The 250 went up easy.

Threw in an ab circuit as a finisher.