Sunday, November 25, 2012

Training Progression: Week 1, Day 3

Front Squat
1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 70%
3 Sets of 4 Reps @ 80%

Hang Snatch
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%
1 Set of 1 Rep @ 85%
1 Set of 3 Reps @ 80%

Hang Clean + Jerk
1 Set of 3 Hg.Cl. + 1 Jr. @ 60%
1 Set of 3 Hg.Cl. + 1 Jr. @ 70%
4 Sets of 2 Hg.Cl. + 1 Jr. @ 80%

Clean Pull
4 Sets of 4 Reps @ 80%

Daily Volume: 79
Weekly Volume: 263

The 4th rep of front squats were significantly more difficult, and I ended up having to bail on my very last rep of doing front squats.

On the lifts, I was still coming too far back on my heels.  For what it's worth, I ended up hitting 87kg on my hang snatch, which is a PR.  The cleans felt really heavy, but the jerks felt strong.

Starting in December, I might switch around my training to focus on strength and block work.  I need to get strong and find that loving feeling again for proper weight distribution on the feet.

video
My First Set of Hg.Sn. @ 60%

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