January 22nd, 2016

*I haven’t been able to respond to you all as much as I would like to, but it’s great to see some PR’s (especially on those 500 meter rows!), and overall I’m very happy with everyone’s progress.  We will be easing into it a bit next week, with the goal of transitioning into our “get ready for the Open” phase.  This means lower volume on front-end strength work, a lot of barbell cycling work, and some well-timed testers of the “shitty shit shit” that generally comprise the Open workouts.

If you are unable to hit 90% on a lift today, or if you fail several times at a percentage below that, forget about it and move on to the next lift.  On the other hand, if you feel good, shoot for some PRs!  There will be more chances in the coming weeks to hit heavy singles on all of our lifts, so don’t get too hung up on today if it doesn’t go your way.

Main Session
Warmup:
Crossover Symmetry or MisFit Shoulder Circuit
Then
Three sets of the following complex at light weight:
4 Muscle Snatches
3 Snatch Push Jerks
2 Snatch Balances
1 OHS w/ 5-second hold in the bottom

A. Snatch
3 reps @60%
2 reps @70%
2 reps @75%
1 rep @80%
1 rep @85%
1 rep @90%
1 rep @90+%
1 rep @90+%
1 rep @90+%
Rest 90-120 seconds between sets

B. Clean & Jerk
3 reps @60%
2 reps @70%
2 reps @75%
1 rep @80%
1 rep @85%
1 rep @90%
1 rep @90+%
1 rep @90+%
1 rep @90+%
Rest 90-120 seconds between sets

C. Back Squat
3 reps @60%
2 reps @70%
2 reps @75%
1 rep @80%
1 rep @85%
1 rep @90%
1 rep @90+%
1 rep @90+%
1 rep @90+%
Rest 90-120 seconds between sets

D. 20 Minute Z1 + Mobility

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11 Comments

  1. Did power snatch because my knee has been bothering me. I worked up to 185 then called it quits before the clean and jerks. I just did the 20min Z1+mobility. Real reason for posting is to wish Adam a HAPPY BIRTHDAY!

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  2. A. 205 (95% based off 215)
    B. 255 (89% based off 285)
    C. 370 (89% based off 415)

    Not thrilled with how today went. Need some soft tissue work. Feeling pretty tight in my hips and shoulders. Moving on.

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  3. A. 95-155. 160 felt really heavy.
    B. 125-205. Failed 220 twice so called it quits.
    C. 165-330. 35# shy of my old max
    A&B felt heavy today. Slowly building my numbers back. On a good note! My shoulders are feeling better with the jerk. Had a little shoulder impingement

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  4. Followed percentages and thought it was there on the snatch and BS and yet, couldn’t take it haha. Glad to get some heavy lifts in but, barbell won today.
    A) hit 235 & 240 so had a go at 250(fail). Would have been a 5# PR
    B) 270-275-280 (cleans were brutal but went up)
    C) hit 350 & 360 so had a go at a 5# PR with 375(fail).

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  5. A. Up to 98 (90%). These felt even worse than normal today, so didn’t push it and just moved on.
    B. Up to 155 (94%). Cleans felt aight (made 160 after this) but jerks were a mess.
    C. Up to 235 (93%). These felt better than A and B, but not a PR day.

    Wasn’t properly fueled, and work has been stressful lately, so I wasn’t surprised that I wasn’t putting up a lot of weight today, but I’m trying to be kind to myself!

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  6. A. Up to 165 (10lb PR) it wasn’t super pretty. I’ve been at 155 for like 6 months so this felt like a real win. Still need to get better at getting under the bar.
    B. Up to 205 (95%) Got a clean at 215, but failed the jerk. Then failed the clean and was done.
    C. Up to 310 (95%) This felt okay so tried at 330 (5lb pr) and failed twice. I feel like I almost got it though. I haven’t been able to get near my PR in the last couple months so I was also pretty happy with this. Next time…

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  7. I worked on a lot of gymnastic skills before hitting this piece.

    Snatch: Worked up to 85# (10# PR) Was really hoping to catch Emma here.
    Clean and Jerk: First day doing a split jerk with my power clean, worked to 105#
    Backsquat: 165# (Felt heavy but form was decent)

    Sorry for not posting this yesterday, was pretty busy with grocery shopping for meal prep and all of that business.

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  8. A. Worked up to 108# – matched PR
    B. Worked up to 138# – every rep was a fight
    C. Worked up to 225. Failed at 235.

    Didn’t get any PRs, but I believe they’re coming soon. Morning workout was not fun and a bit disappointing. Moving on….

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  9. A. Up to 103#. Felt great. Failed 5 attempts at 108. Could not match PR but felt decent
    B. Up to 138, not sure if this is PR or not andddd up until the 1st 90% I did power, by accident. The rest done full squat
    C. Up to 225, a PR! Happy about that
    D. Did not do

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