Snatch Pull + Snatch
1 Set of 3 Sn.Pu. + 1 Sn. @ 60%
1 Set of 3 Sn.Pu. + 1 Sn. @ 70%
4 Sets of 3 Sn.Pu. + 1 Sn. @ 80%
Clean Pull + Clean
1 Set of 3 Cl.Pu. + 1 Cl. @ 60%
1 Set of 3 Cl.Pu. + 1 Cl. @ 70%
3 Sets of 3 Cl.Pu. + 1 Cl. @ 80%
Jerk
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
1 Set of 1 Rep @ 90%
1 Set of 1 Rep @ 95%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
P.M. Session
Back Squat
1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 70%
1 Set of 4 Reps @ 80%
3 Sets of 3 Reps @ 85%
Press
5 Sets of 4 Reps
Good Morning
4 Sets of 8 Reps
Split Clean from Blocks Above the Knee
5 Sets of 5 Reps @ 70kg
Daily Volume: 158
Weekly Volume: 466
Man am I starting to feel the wear and tear from double training sessions everyday this week. Snatches and cleans felt decent, but everything else was a struggle!
I missed my second jerk @ 85%, pressed out on 90% and missed 95% all together. Squats in the afternoon were horrendous. Missed 6 out of 9 squats at 85%.
Today was also the first time I had done split cleans. Needless to say, I'm not used to these. I found myself not relying on my legs and instead pulling too much with my arms. I consider myself pretty coordinated, but not with this. HA! You should've seen the ones I did that weren't on camera. A couple times I ended up power cleaning and another attempt I smacked my adams apple. You get the point. The purpose of this exercise, for us at least, is to work on footwork with the jerk, however. I see the value, but need to get used to the movement a bit more.
Going to need to soak in an epsom salt bath after today! On a side note, if you live in the LA area and are looking for a good sports masseuse, you need to check out my buddy Jeff Metcalf at Pro Massage LA. The website also serves as a portal for recovery information - an added value for all you geeks! He's worked on me several times and does great work. I'm going to need to hit him up after this week of training! HA!
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