If the last two weeks were at all easy for you, welcome to hell. Wherever you see 90+% this week, it is an attempt at a new 3rm. If 90% is your max, just do 2 sets at 90%.
1) snatch – 1×3@60%, 1×3@70%, 1×3@80%, 1×3@90%, 1×3@90+%, 1×3@80%
2) Jerk from blocks – 1×3@60%, 1×3@70%, 1×3@80%, 2×3@90%, 1×3@80%
3) Clean from mid thigh – 1×3@50%, 1×3@60%, 1×3@70%, 2×3@80%, 1×3@70%, 1×3@80%
Double checking the percentages on the cleans, and making sure there isn’t a 4th exercise. Website will have the most current information. As soon as I hear back, i’ll update. Just wanted to get the work out as early as possible.
I had a meet this weekend in Detroit and Cheek (from TOW) joined me as well. it was a great experience and we lifted in the largest group at 77. First off I made weight. It wasn’t much fun but I made it. Secondly, I came in third in the snatch and fourth overall, if I hit my last jerk i would’ve been in third overall. I actually hit my cleans pretty easily but the second and third clean both made the room go dark a bit. IDK if this is lack of heavy recently or lack or leg strength but i need to remedy this. It made jerks REALLY tough. I had a great time and cannot wait for the next one. I think I’ll be joining a box soon for WL only, which means my programming will likely shift, but I really just need more legs IMO. I can definitely tell my speed is up from all of the work in the last 6 weeks here. I love the programming and cannot say thank you enough!
Awesome Junkin, well done. What weights did you use for your opener and what jumps did you make after that?
First off, my total was 205 (91/114).
MANY of the lifters there were JUMPING like crazy. I assume perhaps these are novice lifters who ar ebeing taught full extension by jumping and later will maybe learn how to lift with the feel still on the floor. Also, MANY of these lifters were making 2-3kg jumps, opening higher than me but finishing around the same.
My plan was to go 84-89-94 then 107-114-118/120.
I went with 84-89-91 and 107-114-118f.
I went conservative on the third snatch bc I realized I could podium, i probably should’ve gone for 93-96. PArt of me wanted 100 just for sh1ts. I actually was going to go 116 on my last C&J (which would’ve given me third, at least temporarily) but was rushed and decided to jump. I had it, but I simply didn’t make it.
I am all for a extremely makeable opener and 5kg jumps. Make that third lift a PR, or just under PR, then work back by 5kg. Have a contingency plan for when shit hits the fan. The guy that took third actually missed 90kg twice before snatching it, giving me third in the snatch but again he took me on C&J’s.
I also didn’t have a real coach calling weights, etc. so I would DISCOURAGE that bc it gets pretty hectic.
You can either try to podium or try to total. If it’s a big meet, you want to win. Something like this, next time I’ll just try to total bc I’d like to qualify for something bigger. I need a 100-105 snatch and I need a 125 C&J. That is the goal for summer.
By jumping i mean in the lift. Getting a foot or more off the platform in warmups, etc. I’m not a fan.
Awesome, thanks for the detailed description! Also cheers for the tips on how to approach the competition!
Couple of misses on the snatches, felt slow today! The cleans were tough but manageable was pulling out in front of me this morning for some reason. Jerks were a disaster, only hit 1 @ 90% then backed off to 80% to complete. One of those mornings….
Only had time for snatches this am, and damn that didn’t go well. I couldn’t manage a single rep at 90%
I’ll get the rest done later today and if time permits I might take another go at those snatches
1. Snatch: based off 75kg
60% good
70% good
80% good
90% hit the second rep
90+% stayed at 90% and only hit second rep
80% hit first and third rep
2. Jerk from blocks based off 100 kg
Hit everything
3. Based off 100kg
Hit everything
Snatches were tough but was able to surprisingly hit the two sets at 90%, worked up to 93kg. Haven’t jerked anything that heavy for a while, was real happy to hit the two sets at 90%, worked up to 130kg. Cleans didn’t feel too bad, worked up to 116kg. All around real happy with how today went.
I’m trying to fix a “head through” issue I have in the OH positions. This went well at 80% but at 90% the position was just a little too new for me. Snatches went 0/1 (baby started freakin out), 2/3, 1/3, 3/3 at 90%. I chased it but definitely had 90%. The technical fix will help as my OH position is much more stable it’s just going to take some time. Same deal on the jerks. That and my back leg is NOT hitting first. I got it there a couple times but it’s still just about hitting at the same time. Other than those snatches, I hit all percentages.
1) Based on 240# – Failed the last rep on the set of 90% (rounded up to 220# from 216#). It was ever so slightly forward. Quickly reset and got it. Did 225# for 90%+ set. Again missed the last rep it this time I successfully caught it in the bottom. Unfortunately my lower back buckled as I started to stand causing me to get stuck. I went ahead and got the rep in after another miss. I should have had both of those third reps, kinda disappointed about that. Still, I hit 225# for the first time ever in October so to be working on triples at that weight feels pretty good!
2) Based on 300# – No misses. Felt heavy and my footwork was messy. Need to work on that.
3) Based on 275# – No misses. These were really solid. No issue at all.