Strength log for Thursday, March 27th

A step closer to my last achievement.

Didn't go to Crossfit this morning.  It was mobility day and didn't want to spend time working mobility issues that weren't necessarily my mobility issues.

So had to pick something for the Y.  I've been neglectful of my own mobility work and physio homework for over a week, I need to get back into that habit, and quickly.

Was going to do front squats and work on power snatch. 

There were no barbells available so I worked out some kinks in the glutes with the orb massage ball.

Decided to tackle power snatch first and ended up devoting the entire workout to it.

Started with empty bar, and really tried to work technique.  Keeping the bar path straight, close to the body, explosive full extension, the works.

Then I did a couple at 65# and it felt good.  I hadn't worked power snatch in a long while.

At 95#, they were really solid.  Surprisingly solid.  So I began to think a new 1 rep max might be worth a shot.

115# went up very nicely.  Twice.  So I put 125# on the bar.  First try, BOOM! Nailed it.  So I had to add 5# and try to get within 10# of my goal.

Alas, it was close but just couldn't get under it.  Took a good rest and tried one more time, but same result.

PR by 10#, within 15# of my goal, I'll take it!


Progress update of revised weightlifting goals. Derived from intermediate level for my body weight (at the time the goals were set!) at www.exrx.net

New Power Snatch PR. 

Lift / target weight / current PR
Bench / 190lbs / 195lbs Jan 10, 2014 (up from 185lbs) !!!!!!
Dead Lift / 300lbs / 300lbs Jan 22, 2014 (up from 285lbs) !!!!!
Press / 130lbs / 130lbs Mar 7, 2014 (up from 125lbs) !!!!!!
Power Clean / 185lbs / 185lbs Dec 30, 2013 (up from 175lbs) !!!!!!
Power snatch / 140lbs / 125lbs Mar, 27, 2014 (up from 115lbs)
Back Squat / 255lbs / 265lbs Jan 14, 2014 (up from 245lbs) !!!!!

Other lift PRs:
Front Squat 215# Sept 11, 2013
Push Press: 175# (up from 165#) Feb 18, 2014
Clean: 185# (up from 180#) Dec 23, 2013
Jerk: 185# (up from 180#) Oct 30, 2013
Snatch: 130# July 22, 2013
Clean and Jerk: 175# July 24, 2013