The Comeback

I'm somewhat happy and somewhat displeased at this morning's training. The workout:

Snatch - comfortable heavy single in 3 attempts. 175# (X), 175, 185
Clean and Jerk - comfortable heavy single in 3 attempts. 205#, 215#, 230# (X)
Back squat 1RM -  280#

First, the snatching went really well. Warmups felt solid and I am finally getting to where I am pulling under the bar and catching it low. And no more blasting...the hips it was all brush! I think 185 was still a power snatch but probably a little bit above parallel. Pulling under and catching low definitely saves the pulling strength and feels much faster. I'm only going to catch this way. No more power snatching unless its prescribed.

Clean and jerk was another story. My technique honestly is not as good as my snatch technique probably because I don't work on the clean as much as I should. That needs to change. I'm not as fast at pulling under and pretty slow overhead. Got 215 easy and went for 230 but failed hard on the clean. Pulled way too early and didnt even get close to full extension. I think I should probably do some position cleans to work on this.

Squat was kind of disappointing. Really was looking to make a 300# squat. 275# felt super easy and got greedy and went for 295. Could not get up for the life of me and failed 2 attempts. I probably jumped up too quickly in the weight. Then I decided to go back down to 280#. Successfully squated it but it literally took 10 seconds to get out of the bottom. For the hell of it, tried 285# and had to dump it. So while not 300, its still a very good PR. Also its about 5% higher than my previous 1RM-relative-to-bodyweight (Previous best was 250 @ 170#)

I'm probably being overly critical. A 181kg total and a 280# back squat only 8 weeks after coming back from injury. Not too shabby....

Looking forward to seeing what I can do 10 weeks from now.