So I did the strength work at the Y again today.
Today I did 1 rep max split jerk from the rack. It still feels awkward at the Y, even though I know what I'm doing, it just feels intimidating. Anyway worked up from empty bar to 65#, 95#, 115#, 135# for 2 or 3 reps. At 155# I dropped to 1 rep.
My recorded PR is in the weightlifting comp we had last October, 160#, and it wasn't pretty. I loaded 165# on the bar and nailed it without problem.
My current clean PR is 175#, so I had to try that, to know that I am capable of a 175# clean and jerk. Had a bit of trouble locking it out but still got it (not okay for Olympic lifting standards but okay for Crossfit). I was going to try again at 175# but my body weight is around 180# (weighed my self afterwards 182#), so I had to go for body weight, it was only 5# more! Same deal as 175#, didn't lock it out, but managed to get it over head and controlled. Dropped the weights with HUGE bang! Love that sound!
Then I did the strict press part 3 sets of 6 @ 95#, last set was only 4, might have been able to get a fifth, but decided I was done.
The WOD today involved hand stand push ups and box jumps which would've been okay but also had sprints and chest to bar pull ups which are tricky at the Y so didn't bother.
Today I did 1 rep max split jerk from the rack. It still feels awkward at the Y, even though I know what I'm doing, it just feels intimidating. Anyway worked up from empty bar to 65#, 95#, 115#, 135# for 2 or 3 reps. At 155# I dropped to 1 rep.
My recorded PR is in the weightlifting comp we had last October, 160#, and it wasn't pretty. I loaded 165# on the bar and nailed it without problem.
My current clean PR is 175#, so I had to try that, to know that I am capable of a 175# clean and jerk. Had a bit of trouble locking it out but still got it (not okay for Olympic lifting standards but okay for Crossfit). I was going to try again at 175# but my body weight is around 180# (weighed my self afterwards 182#), so I had to go for body weight, it was only 5# more! Same deal as 175#, didn't lock it out, but managed to get it over head and controlled. Dropped the weights with HUGE bang! Love that sound!
Then I did the strict press part 3 sets of 6 @ 95#, last set was only 4, might have been able to get a fifth, but decided I was done.
The WOD today involved hand stand push ups and box jumps which would've been okay but also had sprints and chest to bar pull ups which are tricky at the Y so didn't bother.
Progress update of revised weightlifting goals. Derived from intermediate level for my body weight at http://www.exrx.net
Lift / target weight / current PR
Bench / 190lbs / 185lbs Apr 30, 2013 (up from 165lbs)
Deadlift / 300lbs / 285lbs Apr 25, 2013 (up from 265lbs)
Press / 130lbs / 120lbs May 14, 2013 (up from 110lbs)
Power Clean / 185lbs / 157lbs May 6, 2013 (up from 155lbs)
Power snatch / 140lbs / 105lbs May 6, 2013
Back Squat / 255lbs / 235lbs May 23, 2013 (up from 215lbs)
New Jerk PR:
Other lift PRs:
Front Squat 200# Apr 18, 2013
Push Press: 155# March 25, 2013
Clean: 175# May 23, 2013
Jerk: 180# Jun 18, 2013 (up from 160#)
Snatch: 125# May 27, 2013
Clean and Jerk: 160# Oct 2012
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