1) snatch – 1×3@60%, 1×2@70%, 1×2@80%, 1×2@90%, 1×2@95%, 1×2@100%, 1×1@100+%

2) Clean pulls – 1×3@70%, 1×2@80%, 1×2@90%, 1×2@100%, 1×2@110%, 1×2@120%, 1×2@130%

3) Front squat + split jerk (base on max clean, jerk, or clean and jerk. adjust as needed) – 1×3+1@60%, 1×3+1@70%, 1×2+1@80%, 1×2+1@90%, 1×2+1@95%, 1×2+1@100%, 1×2+1@95%

*complete 2 (or 3 depending on set) cleans, then do 1 jerk

5 thoughts on “150227

  1. 1. 5th times the charm for a 10lb PR (150lbs). I know I could hit more if I could only get my body to stop catching at 90 degrees and riding it down to rock bottom. Mind blocking myself!
    2. Felt really light. 110% (220lbs) was high pulled to a catchable height for me but I caught and couldn’t stand up 200 on Monday. So I think I need more squating next cycle.
    3. Stopped jerking half way trough as my arms were jello at this point but hit a 2 rep at my old front squat 1rm (205lbs).

  2. Well today sucked big time. I just didn’t have it at all.

    1. Couldn’t hit one rep above 90%. Gave up after the third attempt at 100%. 165#
    2. Got all the reps in. Got a little sloppy at 130% though. 245#
    3. Couldn’t any jerks above 90%. Finished the front squats without the jerks. 235#

  3. 1). Based on 215#. Hit both at 95%. Couldn’t hit a single 100%. Seems like these jumps at doubles really wear me out. If I was going for a true 1rm I would do singles with smaller jumps.
    2). Skipped.
    3). Based on 255# C&J. Hit 95%. Couldn’t jerk 100%.

    Im feeling pretty wore out. I mentally am not feeling this week. It feels like a lot of volume for trying for true 1rm’s and I don’t like the doubles heading into it. I need a snickers…

    • I’m guessing the volume before the 1RM is because we aren’t actually peaking until next weekend. This cycle is meant to be for the Arnold which starts this coming week. I’m assuming this will be a taper week and will end with a true 1RM test for the snatch and C&J. The last several days were heavy volume to have our bodies ready for it.

  4. Still sick but wanted to go do something. Decided I would work up to a moderate snatch and attempt the front squats +

    1) Based on 240# – Didn’t follow the percentages since I wasn’t sure how my body would hold up but went pretty close – 4x 135#, 2x 155#, 2x 175#, 2x 195#, 2x 215#, 1x 235#, 1x 245# (PR), 1x 250# (PR – elbows bounced at the bottom, not a solid lock out), 1x 250 (legit PR – solid lock out).
    2) Didn’t do.
    3) Based on 275# (C&J) – Hit all squats. Missed the jerks at 100% and the second set of 95%.

    Pretty pleased to hit such a solid PR snatch. I wasn’t expecting that at all. After the workout finished my flu kind of came back with a vengence but I’m feeling a little better this morning. Thanks again for the great programming!

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