The last couple of weeks I have moved into a strength phase of my training cycle. Overall this has been a great transition. I am currently six weeks out from competing in my first weightlifting meet. I officially signed up for the Barbell Collective weightlifting meet. My shoulder is holding up so far, I have only had some tight muscle issue in my shoulder. I have not experienced the same joint pain as I did before a cortisone shot back in December. My lifts are still getting smoother, but I have not hit any PRs this cycle. I have now attempted 305# Clean and Jerk twice in the last few weeks, but I missed the jerk. My Jerks still are not great and I need to get more consistent with them. My first two weeks I have only been able to get in 4 training days each week. I am starting week 9 today, Feb 24, 2019, and I hope to hit 5 training days this week. Since I train at my house by myself, I wanted a way to train with a few of my lifting buddies every once in a while. I decided that I would start scheduling a training day once a month so everyone could put it on there calendar. This is called Bros, Barbells, and the Bible. It is a great time that we can get together, hang out, lift weights, and discuss a bible verse and life. This was the first Bros, Barbell, and the Bible, but will not be the last. So what has my training weeks looked like in this strength cycle.
Day 1
- Clean and Jerk (65%3x2, 73%2x2,78%2x2,83%1x2,85%1x1, work up allowed 1 miss)
- Power cleans 73% 3x3 then 3RM
- Front Squats 3 sets ( 95%x1 , rest 2 min 85 %x3 )
- Wide stance Goodmornings 3x5 30% of back squats
- Weighted box steps Ups 3x5 Each leg
Two of the three weeks I have hit 305 # clean with ease but missed my jerk. I also worked up to a 265# power clean. I realized this cycle that I catch my power clean very high. I started to pull as if I am power cleaning the weight which has been a helpful internal que for my full cleans. These front squat waves are tough after all the cleans and power cleans. Overall my first day of the week was great.
Day 2
- Snatch Balance + Over head squats, working up to 80% of snatch
- Snatch (65%3x2, 73%2x2,78%2x2,83%1x2,85%1x1, work up allowed 1 miss)
- No Hook No Feet Snatch 3x3 at 70% then 3RM
- Cleans pulls 3x3 at 105%
- Conditioning
- 5 rnds E2MOM 200m Row , and 3 DUs
Warming up with the Snatch balance+OHS has been great for my catch on these. I must say that I have not had a great snatch day yet over these past few week. Overall my snatches have been much smoother, but I think I have not snatched more than 220#. I am starting to think it is just that I am more sore and not fully recovered from the Clean day previously. My No Hook No feet Snatch work has helped me with my snatch pull though.
Day 3
- Snatch from low blocks (60% 2x , 70% 2x2, 73% 1x1,75%1x2, 78%1x2, 80%1x1,83% 2x1, work up is no misses)
- Clean and Jerk from low blocks (60% 2x , 70% 2x2, 73% 1x1,75%1x2, 78%1x2, 80%1x1,83% 2x1, work up is no misses)
- High Bar Back squats with 100# of band 3 RM with 1st rep pause 3 sec.
- Rear foot elevated split squats 3x10
- conditioning
- 5 rnds 12 KB swings , 10 box jumps, 8 burpees
The low block work is also very good for me. All my coaches really like these for me because it forces me to keep better form. Starting the weight at mid shin make these a little harder. I have been able to work up to about 215# on the snatch and 265# on the Clean and Jerks. I have actually moved the high bar back squats to day 4 the previous two weeks. I love doing band work with squats. Last week I was able to work up to 365# bar weight with 140# band tensions. This is about 425# in the bottom of the squat and 505# at the top of the squats. After all this, add in rear foot elevated split squats and I am guaranteed to be sore the next day.
Day 4
- Snatch pull + Snatch Max
- Clean + Front Squat+Jerk Max
- Muscle Snatch 3x5
- Pull-ups 3 x submax
- KB High pulls 3x10 (Lower Slower)
This day has snatch and clean complexes. The first week also had a hang clean in the complex and I believe on week 3 and 4 of this strength cycle it is just a Max out day. The complex listed above I believe I was able to work up to 215# on the snatch and 285# on the cleans. This was a fun day, but turned into a very tough day when I move the back squats to this day. I am hoping to start hitting some better numbers this week.
Great job for publishing such a nice article. Your article isn’t only useful but it is additionally really informative. Thank you because you have been willing to share information with us. If anyone looking for the Crossfit In Calgary, aiperformance is the best for you.
ReplyDeleteVery interesting,good job and thanks for sharing such a good blog. your article is so convincing that I never stop myself to say something about it. You’re doing a great job.Keep it up. Sparring gloves for sale Perth
ReplyDeleteThanks for taking the time to share this article. Your article is very informative and I am impressed by the details that you have shared in this post. Keep sharing these types of articles here. Yoga Center in Dubai
ReplyDeleteExcellent job, this is great information which is shared by you. This info is meaningful and factual for us to increase our knowledge about it. about singapore gym equipment So please always keep sharing this type of information.
ReplyDeleteI liked your work and the way in which you have shared this article here about Bench Press Sydney. It is a beneficial and helpful article for us. Thanks for sharing an article like this.
ReplyDeleteI liked your work and, as a result, the manner you presented this content about Buy Fitness Equipment Online.It is a valuable paper for us. Thank you for sharing this blog with us.
ReplyDeleteI am very thankful to you that you have shared this information with us. Read more info about phuket weight loss camp. I got some different kind of knowledge from your web page, and it is really helpful for everyone. Thanks for share it.
ReplyDeleteI will share it with my other friends as the information is really very useful.Read more info about 200 hour yoga teacher training in rishikesh. Keep sharing your excellent work.
ReplyDeleteYou have provided valuable data for us. It is great and informative for everyone.Read more info about Lap Band Surgery Miami Keep posting always. I am very thankful to you.
ReplyDeleteYou are sharing a particularly decent article here. It is a significant and factual article for us. Thankful to you for sharing an article like this.Affordable Hexagon Dumbbells Singapore
ReplyDeleteThis comment has been removed by the author.
ReplyDeleteYou have written an extremely informative article. It is a useful article for me, as well as for those who are confused about it. Weight Training Sydney Thank you for providing this information.
ReplyDeleteCouples therapy near me can benefit couples at various stages of their relationship, whether they are dating, engaged, married, or in long-term partnerships. It provides a supportive and non-judgmental environment where couples can work together to improve their relationship and achieve greater satisfaction and fulfillment.
ReplyDeleteYoga is the best way to balance the body. Doing 3 day, 7 day, and 10 Days Yoga retreat will give you a very calm, relaxed mind and a healthy body.
ReplyDelete