Ok, ok, so I failed at updating last week on Sunday… but in my defense, it was the start to a crazy week…
Anyway, here’s what we’ve got:
WEEK TWO
Monday (W2D1)
1) Snatch: find a max for the day then 80%/1, 85%/1, 90%1 of daily max
65×2, 85, 95, 105, 110-2X, 85, 90, 95
2) C&J: find a max for the day then 80%/1, 85%/1, 90%1 of daily max
115, 125, 135, 145-X3, 105, 115, 120
3) Front Squat: 60%/2, 70%/2, 80%/2, 85%/2, 90%/2
105, 125, 145, 150, 160
4) Snatch Pull: (90%/2)4
(105/2)5
Wednesday (W2D2)
1) Power Snatch: 60%/2, 65%/2, 70%/2, 75%/2, 70%/2
70, 75, 80, 85, 80
2) Power Clean: 60%/2+1, 65%/2+1, 70%/2+1, 75%/2+1, 70%/2+1
85, 95, 100, 110, 100
3) Back Squat: 60%/2, 70%/2, 75%/2, 80%/2, 85%/2
125, 150, 160, 175, 185
4) Behind Neck Snatch Press: (X/4)2
(65/4)2
Friday (W2D3)
1) Snatch: 60%/2, 70%/2, (80%/2)2
70, 80, 95
2) C&J: 60%/2, 70%/2, (80%/2)2
85, 105, 115
3) Back Squat: work up to (85%/2)3
125/2, 155/2, 165/2, 175/2, (185/2)3
This week I had my regular derby schedule of Sunday and Tuesday. I also erg’ed a 5k at Open Gym on Sunday after I did my oly work, which was kind of awesome. I upped the resistance on the erg to 5 (last time I did a 5k I did it at 1), and I cut over 4 minutes off my PR. Freakin’ awesome. I also PRed my snatch… but it was from the hang? Yeah. I don’t know either. I did that at olympic lifting class, which I did on Monday and Wednesday nights, and I also did the Crossfit Open on Sunday after my lifting and before the erg-extravaganza.
WEEK THREE
Sunday (W3D1)
1) Snatch: work up to a single then hit 95%, 85%, and 90% of the daily max
65, 85, 95, 105(miss), 90, 85, 85
2) C&J: work up to a single then hit 95%, 85%, and 90% of the daily max
85, 105, 125, 135(miss 2), 125, 115, 125
3) Front Squat: 3RM for the day – base on feel
105, 125, 135, 145, 155, 165 (2rm)
4) Push Press: 60%/3, 65%/3, (70%/2)3
85, 85, 90
Friday (W3D2)
1) Power Snatch: + OHS: 60%/2, 70%/2, (75%/2)2
35kg, 35kg, 40kg
2) Power C&J: 60%/2+2, 70%/2+2, (75%/2+2)2
40kg, 45kg, 50kg
3) Back Squat: 60%/2, 70%/2, 80%/2, 85%/2, 90%/2
130, 150, 170, 185, 195
Sunday (W3D3)
1) Snatch: 10 attempts to a heavy single
65, 85, 95, 105x, 105x, 100, 105x, 105, 110x
2) C&J: 10 attempts to a heavy single
85, 105, 115, 125, 130, 135xxxxx
3) Front Squat: Heavy double by feel
105, 125, 135, 145
4) Snatch Pull: (95%/2)4
110
This week was… let’s go with insane. Sunday my normal derby practice got snowed out, but I had the opportunity to skate with a friend’s team on Monday and Wednesday this week. They’re a division 2 WFTDA team, so I knew it was going to be extremely difficult, but exciting too. So I had derby Monday, Tuesday, and Wednesday this week. Thursday I was supposed to go to CFN and lift, but a plethora of things happened and I ended up doing NOTHING. And of course tonight I had derby, which I just got home from a little while ago.
This upcoming week I’ll FINALLY be back on my regular training schedule, which is a relief because I have the NYC Open on Sunday… I’m pretty nervous since my PRs have been the same since the last meet, and I’ve been struggling to get under the bar both on Snatch and C&J… I’ve been powering EVERYTHING, which kind of bites because my numbers could probably be better if I would stop being a little baby about everything.
BUT, nothing to do for that except train. Whining about it won’t fix a darn thing.
On a positive note, my squats are feeling super strong. Looking forward to 1RM testing them again – hopefully in the next cycle!
So, here’s to week 4 of taper training! <3
