Crossfit Armoury - September 14, 2017: Speciality Class: Olympic lifting, new snatch PR
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| Thursday; September 14, 2017 @ Crossfit Armoury - South |
Coach: AJ Facendi
My Thought:
Day two of olympic lifting on the south side. One thing I do notice is that they do not have olympic lifting platforms on this side.
It's definitely busier on the south side during and after olympic lifting class. I see a lot of athletes working away on their own programming and class work.
I see a lot of very strong people here, especially the ladies. Wow!
Snatch:
Continued working on Drop Snatches; adding weight each set (3x3).
Exercise calls for a 3 second First pull, followed by a 1 second pause above the knee and then a Snatch.
The goal was to work to a heavy set, and again focusinging on keeping the bum down on the first pull. This is one of my areas that I keep breaking out of and switching to a stanch which you would normally see at a stripper (butt high up in the air).
So, something weird happened during this exercise. Weight felt great as I started at 75 lb and increase the weight. Weight felt easy at 105 lb and as well as 135 lb. Weird; decided to see if I can hit 145 lb. Took me two tries before I hit that. The 145 lb was my previous 1 RM. I was overly excited when I told my coach, as she was pointing out that I didn't do my 1 second pause above the knee. Once see realized what was going on; she told me to continue and increase the weight by 5 lb (2x 2.5 lb plate for each side). She advised me that the end goal was what I was doing already. It looked me three tries before I hit a new PR. 150 lb snatch. So dam excited, progress!!!
Clean & Jerk:
Scrambling afterwards to catch up to the rest of the class as I was busy trying for a PR. Coach gave me that time to attempt it.
Worked thru the warm-up; coach AJ informed us that we would be in for a good one. If one wants to increase leg/quad size AND strength; this would be the exercise to do it!!
Typical of me, over prepared; I already had the weight that I planned to do. While it's not quite the percentage as suggested, I opted to be on the cautious side as I was not quite 100% healed from the other week when pushing my 80% front squat weight for 3 reps. I decided to use 165 lb as my front squat weight, and 195 lb as my back squat weight.
As mentioned by coach, we would be swapping weight ever 1 minute, essentially after we finish our 3rd rep. Coach AJ suggest that we skip the clips as that will be taking too much time to do.
The jump for 165 to 195 was also intentional as it was the use of 2x 15 lb plate.
I'll give coach credit on this 10 minute EMOM. I started to feel it around the 8 minute mark. It was more of the front squats than it was the back squats. (me thinks I probably could had gone up another 10 to 15 lb on the back squat). But we will stick to the percentage.
After a few minutes, coach gave the class the option to do the Jerks - Split or Push (from the rack). Rep schema calls for 5 sets, 3 reps each; using a weight at 75% of our split jerk weight. Mine worked out to 150 lb. See below notes for queues to use for technique.
I would never thought 5 sets would be so challenging. I found that my 4th and last set would be extremely crushing on the body. My body was already beaten up from the other exercises. I stuck to it and finish. Just the way one should always do. This particular exercise, gave me some time to focus on my landing during the split jerk. I found that the repetitive set allowed me to make the necessary changes for foot work and any width adjustment. Especially under load, this really gave me some insight of what areas to work on. Also it was helpful when the coach watches you and give you points. Thanks AJ!!!
Worked thru the warm-up; coach AJ informed us that we would be in for a good one. If one wants to increase leg/quad size AND strength; this would be the exercise to do it!!
Typical of me, over prepared; I already had the weight that I planned to do. While it's not quite the percentage as suggested, I opted to be on the cautious side as I was not quite 100% healed from the other week when pushing my 80% front squat weight for 3 reps. I decided to use 165 lb as my front squat weight, and 195 lb as my back squat weight.
As mentioned by coach, we would be swapping weight ever 1 minute, essentially after we finish our 3rd rep. Coach AJ suggest that we skip the clips as that will be taking too much time to do.
The jump for 165 to 195 was also intentional as it was the use of 2x 15 lb plate.
I'll give coach credit on this 10 minute EMOM. I started to feel it around the 8 minute mark. It was more of the front squats than it was the back squats. (me thinks I probably could had gone up another 10 to 15 lb on the back squat). But we will stick to the percentage.
After a few minutes, coach gave the class the option to do the Jerks - Split or Push (from the rack). Rep schema calls for 5 sets, 3 reps each; using a weight at 75% of our split jerk weight. Mine worked out to 150 lb. See below notes for queues to use for technique.
I would never thought 5 sets would be so challenging. I found that my 4th and last set would be extremely crushing on the body. My body was already beaten up from the other exercises. I stuck to it and finish. Just the way one should always do. This particular exercise, gave me some time to focus on my landing during the split jerk. I found that the repetitive set allowed me to make the necessary changes for foot work and any width adjustment. Especially under load, this really gave me some insight of what areas to work on. Also it was helpful when the coach watches you and give you points. Thanks AJ!!!
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