Crossfit Armoury - September 25, 2017: Olympic lifting, making progress

the wisdom at the back of Crossfit Armoury - West

My Thought:
Okay, so it's been over a week since I did a workout.  I've been fighting a man cold, at the beginning of last week (which included a fever over Sunday/Monday).  It was probably the only time that I actually had more than 8 hours of sleep.  I ended up sleeping for 18 hours one day.  Body needed it.  Then last week, I had to be on-site for work that was 1.5 hour away from the city.  No crossfit gym, the closest would had been about 20 minutes north of my home.  I opted to skip the entire week and focus on work.

Fast forward to today; where I actually had a day off.  So what to do? I decided to come in around lunch time and work on my olympic lifting/technique.  I did contemplate doing class today, but my desire is still oly.

I had contemplated working on strict press and then switch to Coach's 10 Minute EMOM with the alternating Front Squat, Back Squat.   After all, we all want larger quads/legs!!!

While my brain fumbles on what to do, I started with the basic couch stretches to help with my hip mobility.   Dowel stretches, overhead squats, and the routines that was taught in class, minus the rubber bands stretches.   I also did a 1000 meter row to warm up the legs.  The 1000 meter row is also used at the end of the workout as a cool down.    Crazy, I know...


Snatch:
Okay, so the intention of the squat snatch was to build up to a heavy weight, focusing again on technique.   One of the guys who I met at our olympic lifting class, Gavin was working on his routine and actually suggest that I video tape myself.  It would help with what needs to be worked on.   Good idea!  I started to tape myself as I got heavier with the weight.

This was the plan (yah, I didn't write it down on post-it-note).  To build to a heavy squat snatch weight.  I actually had no percentage in mind and would let my body tell me when it was HEAVY.   I took as much time need for rest; usually about a two to three minutes between sets.

  3x 75 lb
  3x 95 lb
  3x 105 lb
  2x 125 lb
  2x 135 lb
  1x 145 lb   <--- where I originally was going to stop at
  1x 150 lb   <--- previous PR
  1x 155 lb   <--- new PR, see video below

NEW SNATCH PR - 155 lb

Clean & Jerk:
Taking a page out of our past class, I opted to work on doing 1 Squat Clean + 1 Split Jerk.   Keeping in mind that I would be attending olympic lifting class tomorrow night; I decided to keep the load somewhat light.   It's more of the number of reps and not so much as weight.

This called for a light 6 minute EMOM (1 Squat Clean + 1 Split Jerk).  Starting at 65% of my max C&J weight; increasing ~5% weight until I hit my 90% mark.

   135 lb
   145 lb
   155 lb
   165 lb
   175 lb
   185 lb

Worked up to a heavy 185 lb Clean and Jerk