October 31, 2019

Daily score: 8

Workout:

#34
A. High hang squat snatch; build up to a moderate effort double

95

B. Split jerk; build to a 1rm

165

+
Skill work/pacing practice for open workout tomorrow

clean and jerk: 145 (can power up to 135, squat after that)
30 box jumps: 1:27
30 step ups: 1:10
some pistols

+
C1. Hollow body positional rolls; 3 slow controlled reps in both
directions x3; rest as needed

skipped

C2. Arch body rocks; 30 seconds x3; rest as needed

skipped

C3. Side plank; 30 seconds x3; rest as needed

skipped

C4. Tall kneeling paloff press; 10 reps x3; rest as needed

skipped

Really enjoyed the high hang snatch work, felt powerful and snappy.  The two reps at 95 actually felt pretty easy!  I LOVE to split jerk and was jazzed all day to get home and give it a go.  165 is 10#'s off my previous PR, but I'll take it.  More importantly, for this week, that's 20#'s more than I'll need to jerk (assuming I get to jerk the 145 bar).  We (Marc was training too) then spent some time prepping for 20.4.  Working up to a 145 clean and jerk...which I did!  Basically a 10# PR compared to when I tried a few weeks back.  Glad to be heading back to my old 1rm of 155.  I think 145 after all the other work will be really really hard.  But at least I know it's possible.  Honestly, pistols are pretty easy for me.  And it was great to work the step ups versus box jumps and realize how much less taxing the step ups are and also faster, easy choice.  Can't wait to attack it!  This is one I may consider repeating just to try the two versions: 1- go fast and have as much time as possible to get as many reps at 145, 2- go slow and be not too tired upon getting to 145.  We shall see.  By the time all of this was over the door bell was ringing with trick or treaters, we had been in the gym approaching 1.5, 2 hours and we were starving, so I called it.  I needed to eat and between a stressful day at work and 20.4 excitement, all my catecholamines were gone.  Thanks!