Just a quickie upper-body session at the 100% Raw meet in Prescott AZ. Terrible equipment in the warm-up room!
Bench Press
45Lbd (3x5)
95Lbs x5
115Lbs x3
135Lbs x1
170 (3x5)
Paused Chins
BW x6
BW x5
BW x5
Good question- on snatches, I typically start off with triples, then doubles, and finally singles as I approach working weight. With C&J, you're doing 2 movements with more weight the the snatch, so for me it's typically doubles and then onto singles. For this workout, I had 7 minutes to get my squatting in, hence the low reps. I'm 2.5 weeks aways from Nationals also, so specificity dictates singles at this point in the cycle
Just a quickie upper-body session at the 100% Raw meet in Prescott AZ. Terrible equipment in the warm-up room!
Bench Press
45Lbd (3x5)
95Lbs x5
115Lbs x3
135Lbs x1
170 (3x5)
Paused Chins
BW x6
BW x5
BW x5
Moist Heat Right Shoulder
Snatch
20kg (3x3)
30kg (2x3)
40kg (2x3)
50kg (2x2)
60kg x1
70kg xB
70kg x1
73kg xB
73kg x1
Everything felt light, I think I'm just overpowering some of these, in fact the final 73 was powered.
Clean & Jerk
40kg (2x2)
50kg (2x2)
65kg x1
75kg x1
85kg x1
90kg x1
94kg x1
Back Squat
20kg x5
60kg x5
90kg x3
120kg (3x2)
Foam Roll T Spine, Ice Left Knee
Strong session, trained at home today. 10 days out from Nationals
Overhead Squat
15kg (3x5)
20kg (2x5)
Snatch Mid Thigh
20kg (2x3)
30kg (2x3)
Snatch
40kg (2x3)
50kg (2x2)
60kg x1
65kg x1
70kg x1
74kg xB
74kg x1 (My anticipated opener at Nationals)
78kg x1 (My anticipated 2nd attempt at Nationals)
Power C&J
40kg (2x2)
50kg (2x2)
60kg (2x1)
70kg x1
80kg x1
90kg x1
95kg x1 (My anticipated opener at Nationals)
Back Squat
20kg x5
70kg x4
90kg x2
125kg x1
145kg x1
155kg x1
165kg x1 (PR!- No Spotter! I would have taken 170, however being only 10 days out from an important meet, I decided to cap it at 165. I'm feeling very confident about hitting 180kgs sometime this year)
Deads
40kg (3x5)
70kg x5
120kg x3
140kg x1
155kg x5
Paused Chins
BW x 9
BW x7
BW x6
That's it!
Came in expecting a pain-free session today, but was not to be- significant right wrist pain on snatches, and moderate left wrist pain on jerks. I was projected to hit 70 on the snatch, but not in the cards today with the wrist. I think with 5 days of rest and a 2-3 day Ibuprofin load, I should be fine.
Snatch
20kg (3x3)
30kg (3x3)
40kg (3x2)
50kg (2x1)
C&J
40kg (3x3)
50kg x2
60kg x1
70kg x1
80kg x1
85kg x1
Back Squat
20kg x5
60kg x5
100kg x3
140kg x3
My friend Joe Senate (a great former senior and now returning master lifter from NY) and I arrived in Queens NY on Saturday, one day prior to our competition date. We both did a very light warm-up workout which was mostly for my benefit, as I'd just flown in from Arizona on Thursday night. The idea of this very light session is to just get the kinks out so to speak, and also to get acclimated to the venue, equipment, ambiance, etc
Rip was nice enough to handle me at the meet, and John Sheaffer and Dr. Lon Kilgore were in attendance as well.
I'd been loading up on vitamen I for a few days, and everything felt pain-free, both on Saturday and also while competing on Sunday
The only snag was a complete lack of sleep Saturday night- not sure why it happened, but I literally got zero sleep.
That said, here's how it went for me
Snatch
First Attempt: 73kg: Missed behind, felt very easy, just overpowered the shit out of it, We decided (OK Rip decided) to take the risk and just to to 78 which was my planned 2nd attempt)
Second Attempt: 78kg: New competition PR (My previous best was 76). And easy
Third Attempt: 81kg: New competition PR! My best snatch ever was an 83 in the gym about 6 weeks ago, and it would have been there today also, but you only have three attempts...
Clean & Jerk
I decided to power my cleans instead of squat them and it probably turned out to be a good decision
First Attempt: 96kg: New Competition total PR!
Second Attempt: 101kg: New Competition PR and total PR. Very easy attempt.
Third Attempt: 105kg: New Competition PR and total PR. I had never laid my hands on 105 before in terms of a C&J- my best clean prior to this meet was 112 but best jerk in competition was 100.
I'll try to get some vids up- we have some but they're very fuzzy for some reason.