B. Establish a tough Clean + 2 Jerk (at or above 145#)
Got 145# on second attempt, Clean felt awesome today, , Jerk felt off in terms of split and foot work, lumbar a bit extended and back leg straight, and I had a press out!
I think that doing the Jerk Support today impacted the C&J. As Becca G said if doing it before it may tire you too much to C&J after.
Added some conditioning in the morning:
10 min AMRAP
48 Double Unders
4 alternnating Turkish Getups (40#)
The turkish getups may have also effected by Jerks in the PM, opps!
Over this past weekend I had a great time watching and cheering on Shanna and Kate at Midatlantic regionals in DC. 2 Strong and amazing ladies!
Got super inspired by it all and remembered that I really do love crossfit!
Day 15
Mon May 26
A. Snatch (low blocks) %= 115
75% x 3
80% x 2
85% x 1
90% x 1 (round to 105)video
95% x 1 (round to 110) video
complete but ripped both hands pretty good - from being out of town this weekend I was not shaving down calluses - Ouch!
Watching in video mainly for if I am repositioning feet.
105
110
B. Back Squat (using ROM testing)
70% x 3
80% x 3
90% x AMRAP
(go up 5% for Triples as biofeedback allows; when you shorten, turn to singles)
Wendler # 205
70%x3x155 (off by 10#, should have been 145)
80%x3x175
90%xamrapx185#x10 PR
up 5%-195x3, not short but was not confident in getting a triple at 205 so went to singles
up 5%-205x1, not short
called it there even though I was not short because I am really tired from the weekend of spectating and lots of sitting, squatting felt a bit off due to it
A. Establish a tough Clean + 2 Jerk (at or above 130#)-140# - Jerks much better this week, starting to stable with my hips in the more compact split stance.
B. Jerk Support - Did Jerk Supports before C&Js today and I think I liked that better
(3 sec pause)
60% 1x2
70% 1x2
75% 2x2
80% 2x2
85% 1x2
95#
110
115
120
125
C. L-sit Accumulate 2-3 Minutes (when you break perform 8 strict push ups +ROM testing to choose rest)
Complete did 3 mins and all push ups - no shortening - can do about 25-30 sec intervals of the L-sit each time
A. 10 minutes practicing Tall Snatch (light to moderate; big take-always are to sit butt straight down and to punch the shoulders up in the catch to meet the bar)
B. Log Clean 95# (use ROM testing)did 3s and 5 last set, did not shorten, trouble breathing
C. 1-arm DB Press 35# (use ROM testing)
L 5,5,5,3,2 R-10, 5, 5 (much easier)
D. Not For Time (focus will be on applying the tall snatch with a pull distraction for quality reps; therefore the focus in the snatch is on big/fast feet and the punch in the catch)
6-4-2
Muscle Up
Squat Snatch 75#
Fun! no misses, did the snatches in TnG small sets 3's and 2's mostly because of breathing
