Saturday, September 14, 2013

9/14/2013


A. Indy North clean & jerk ladder:
Ladder starts at 105# and goes up 10#. Every minute on the minute perform 3 clean and jerks with progressively heavy weight. At 155# the reps go down to 2 reps and the weight increases by 5# each time.
B. Squat snatch from high blocks, build quickly to a heavy single
+
3 sets of:
10 back squats @ 135
20 wall balls
400m run @ 90%
3:00 rest

A. 184 (clean and jerk PR+6. Also 14# more than when I did the ladder at the Indy competition in January)
B. 135 (140 Fx5)
+
complete
also did some pistol work but my legs were not having it


Wow what an awesome day. I was really excited to do the clean and jerk ladder from the indy competition, it was my favorite event so I was looking forward to repeating it. It was definitely more tiring this time around since I had to change my own weights, at the Indy competition all the bars were already set up so I had more time to rest. I was definitely fatigued a lot quicker this time since i was constantly putting weight on the bar. I got up to 170 and that felt really good, that's where I ended up in January at the competition. I did 174 twice then 179 twice and got it, that was already a clean and jerk PR for me so I was happy with that. Then I went for 184 and got it! Another PR! I only had to do that one once. By that point I was fucking exhausted so I didn't try to go for 189. I am SO HAPPY with how that went, I didn't think I would get that high on the ladder. Definitely very tiring but very fun. The snatch off the blocks went really well today too, I am definitely getting better at quickly dropping under the bar. I got up to 135 pretty easily, I was very surprised by that because I was so tired from the clean and jerk ladder. I went for 140 but failed five times. I was getting under the bar but kept falling forward. On the fourth attempt I thought I had it but then I lost it and I rocketed back against the wall. Oh well, I'm happy I can work up to 135 relatively quickly now! The backsquat workout went well, did all the backsquats unbroken and broke up the wall balls 12/8, 13/7, 10/5/5. My legs were fucking shot by this point so all those squats were tough but it was a good workout. Heather and I stayed around and worked on some skill stuff, I tried doing some pistols but my legs were just not having it. I can do pistols on the right leg but for some reason can't do them on the left. Definitely something I'm going to need to fix before the Covington competition in November. Overall a great day!!

9/13/2013

35:00 airdyne @Z1

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