Sunday, December 23, 2012

PR NATION!! - Training Progression: Week 4, Day 5

Snatch
Worked to 1 Rep Max
Progression was as follows:
40kg
50kg
60kg
70kg
80kg
90kg
95kg
100kg
103kg (5 attempts)
105kg (3 attempts)

Clean & Jerk
Worked up to 1 Rep Max
Progression was as follows:
50kg
60kg
70kg
80kg
90kg
100kg
110kg
115kg
118kg
120kg (4 attempts)

Front Squat
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%
1 Set of 3 Reps @ 85%
1 Set of 2 Reps @ 90%
2 Sets of 3 Reps @ 85%

Snatch Deadlift
4 Sets of 4 Reps @ 100%

Clean Pull
4 Sets of 4 Reps @ 95%

Good Morning
4 Sets of 8 Reps

Daily Volume: 118
Weekly Volume: 561

Well, I know I should've posted yesterday, but my annual holiday date with my wife took precedence.  Anyways, yesterday was a long but AWESOME day.  I end up PRing my snatch (1kg), clean & jerk (3kg), and total (4kg)!

Getting that 1kg PR in the snatch was a battle.  It took me 5 attempts, but I kept fighting and kept attacking the bar and finally got it!  I even went after 105kg 3 times, but it wasn't in the cards.  It's makable though.

I really wanted to make 120kg in the c&j, but a PR is a PR, so at the end of the day I'm happy.  The pulls on 2 of my attempts were solid, but, no big surprise, I didn't have the strength to stand it up.  After Christmas, I'll be increasing my squat volume again with 2 squatting sessions a day.  Somethings gotta change!

All in all, getting those PR's were huge, given the high volume week I had.  It goes to show you that you don't need to be "tapered" to hit PR's. You need focus and mental tenacity to attack the bar, regardless if you're tired or fresh.

Also, stay tuned later today for part 2 of my mobility series with Myorope! In the meantime, geek out on the PR videos.

Snatch PR (and Attempts. HA!)


C&J PR (and Attempts. HA!)

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