Crossfit Armoury - October 4 , 2017 - Olympic Lifting: Max Weight Lifting - C&J

Wednesday; October 4, 2017 - Crossfit Armoury -West

Coach:  AJ Facendi

My Thoughts:
Came in with the thought of hoping to hit a PR.  I know I've been training, improving my strength and hopefully my technique is now better. 

However, I can't get over the thought of hitting a PR on Monday; that I would be able to hit another PR tonight.

The clean, phase 2 of the power stage is where my weakness is.  I've been working on it; but it seems like I haven't been working on it enough.  

I went in with some light weight for the cleans, 95 lb and found it way to light and then started to stack it up accordingly.

When I hit 185 lb, I had swapped out the usual multiple plates for 1x 135, 1x25 on each side.  Mentally, it's seems smaller (since I'm using Crossfit Plates), playing with my mind.  Next up was 205 lb.  That went up like it wasn't hard.  And then I decided to add 2x 5 lb to it.  That's 215 lb, and would be a PR.  I opted to say nothing about it being my PR attempt as I didn't want to jinx myself.  

Moe watched me, didn't record it (I didn't ask, and he didn't know it was my attempt).  He mentioned it looked pretty effortless.  I had no issue cleaning the 215 lb, and rested at the bottom of the squat.  Why, I don't know.. and came out of it with no issues.   However, my jerk was not very pretty.   I personally think it's the weight.  I haven't ever jerk 215 lb before and well; it's an area I'll have to work on.    Coach caught that part of the lift; and gave me some pointers.

I also tried for 220 lb (made 4 attempts and couldn't clean it).  I'm still hungry for more.   Isn't that the way things are, always looking for more progression.

Later, I would ask what drills that I could work on to improve my Split Jerks.
She also pointed out that I have to make sure I bring up my elbows, which I really need to work on.  It's not fast enough, nor high enough.

I think I will need to work on some mobility on the high elbows when I catch the barbell during my clean.

Additional areas to work on:
 - Behind the neck, split jerk.  Use a light weight and build up
 - Push Jerk in Split Position.  Use a medium weight
 - Low hang Clean position to hip level pulls, and work on shrugs

And of course, I need to do more squats.  Fronts and back squats for that matter.


Next week, I'll start resuming some Crossfit classes and as well as adding in another speciality class:  Gymanstic.

I'll play with my schedule and recovery days over the next few weeks.  This way, I won't be boring you (readers) with my Olympic lifting training.