9/12
AMBW 199.4
First light day with Olympic lifts on new schedule in new basement gym. Figured I should slowly work my Snatch and Clean & Jerk volume and intensity up over a few weeks to get used to catching the bar. Apparently too quick a jump in can cause joint issues.
Overhead squat and drop snatches with bar to warm up. And a few drop snatch triples at 65.
Snatch:
worked up to 3 singles at 115 (lbs! Yay for 'Murica) from high hang. Want to work a bit on getting under the bar, so once the weight starts getting heavier I'll have to get lower to catch it. I'll probably keep the HLM relation between the days and just bring them all up together 5 or 10 lbs per week.
Clean & Jerk:
worked up to 135 for 3 singles from high hang.
Back was tired, presumably from deadlifting on Sunday, so the light pulls (even light for the fast lifts) in this spot I think makes sense.
Front Squat:
Was going to see how 245 felt and see if I could do 3 reps, but set safeties too high, bumped on the first one and set it down. Decided to try a pin squat, once I got it in the right position over midfoot managed to grind it out, almost passing out after racking it. Figured that was plenty of squatting for the day. Front squats are much harder after deadlifting. Should get my back strength up some more though.
Front Squat from pins, 245 x 1 - YouTube
Bench:
185 x 5 x 3 @8, 8.5, 8.5. Think I'm going to do this for 3 sets, see if it works. With all the jerking and pressing might be prudent to start with lower volume then bring it up if needed. B&R bar PLing rings are slightly farther out than the bar I was using at LA Fitness, so had to adjust my grip in about an inch to 1 1/2 inches total.