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.

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Posted in Fitness

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