Weekly Recap, Week of 12/1/13

Monday - Got my new Pendlay HD bar, time to give it a spin!  Felt smooth on the snatches, no misses up to 100, so went straight to 105 - missed because I caught it a little off balance and ran out of room walking it forward, so decided to go up and... 107!  BAM!  Nice.  Easy C&J up to 115, then pulls were good enough.  Back squat 3x138, then 4x3x140 (3, 2, 1, 3), which wasn't too bad considering 140 was a PR.  Then something different - overhead squat triples, 3 sets at 90, can probably go up to 95 next week.

Tuesday - Was feeling a little tight warming up, just not a ton of pop.  PSnatch to 200#, missed that a couple times before getting it, then missed 205 a couple times to boot.  10s of bench press are a bitch!  Got 10, 10, 9 at 175 superset with chest supported rows.  Then those snatch sots presses I was talking about 3x10x65, superset with 3x15 hanging leg raises.

Wednesday - Snatch up to 103 (missed one at 80?!), C&J up to 115.  Pulls about the same.  Back squat 5x132, 4x5x133, making progress on those pretty consistently.  RDL 3x8x110.  Just kind of a "get the work done" day, besides the fact that I was trying to keep an eye out for some of the less-experienced folks since there was only one coach there most of the time.

Thursday - As usual, knees were creaking through the workout.  No squatting for sure.  PC&J to 235#, missed the jerk at 245.  Odd to think I have snatched more than 235!  Push press 5x175, 2x5x185, will probably do 3x5x180 next time, the 185s were maybe questionable on the last could reps.  Then press 10x110 (9), 2x10x105 (need some smaller change plates :( ), superset with 3x5x58 weighted pullups.

Saturday - Working on 4 hours sleep and weekend duty :/.  Snatch to 100 easy, missed 105 twice and it felt really heavy.  C&J to 115, clean 118.  Was missing the bounce bigtime.  Front squats all good - 3x130, 2x134, 1x141 all PRs.  Back squat 10x120, 10x122, 10x124 for a PR on the last set.  Cl Deadlifts 3x5x140.  Good week overall!  Hopefully can keep it consistent.