20 x bar work
50 x 3
60 x 3
70 x 3
78 x 2/2 (4:4:129)
84.5 x 2/2 (4:8:133)
91 x 2 (2:10:135)
97.5 x 2 (2:12:137)
104 x 1/F/1 (3:15:140)
110.5 x 1/1 (2:17:142)
117 x 1/1/1 (3:20:145)
Snatch Extension:
130 x 3/3 (6:26:151)
136.5 x 2/2 (4:30:155)
143 x 2/2 (4:34:159)
Back Squat (D.E.):
20 x 5
70 x 3
110 x 3
117.5 x 10 x 2 (20:54:179)
* Notes:
- Superb workout today. Snatches felt amazingly good with only one miss at 104kg. The sets at 110.5kg and 117kg were the smoothest snatches I've had in a long time, requiring very little foot adjustment forward after reception and standing. You'll have to see the videos.
- Snatch extensions were relatively easy; although, as the weight increased, I noticed a slight forward shift due to my hips rising prematurely through the 1st and 2nd phases of the pull. Aside from this flaw, they went well to 143kg which is 110% above my current max.
I just saw this video -- hilarious! Your last two reps at 117 were very pretty. That bar stayed nice and tight!
ReplyDelete@ Javi - Hahaha... just having fun. I need to remind myself that the sport I love is a non-profit activity. I've become overly competitive lately, and I need to return to the "fun" side of training.
ReplyDelete