Note to self: Never take 4+ days off again...

Well I came back from New Orleans on Sunday. It was a blast to say the least. Probably the most fun I've had in about 5 months. It consisted of some of my fraternity brothers from college and  it was borderline Animal House from all of us. Before I left on Friday I got some training in on Tuesday, Wednesday and Thursday. The workouts were written pretty light. I don't think I lifted anything above 75%. I think that may have been intentional to give my body a slight rest. But I didnt train at all Fri, Sat, Sun, Monday and combined with the heavy partying my workout on Tuesday was a complete bust. I missed alot of snatches and just felt weak.



Tuesday 11/16/11
A1: Mid-Thigh Snatch (blocks) 70% x 3 x 4 (missed most of these and didn't do them from the blocks)

B1: Jerk 78% x 3 x 3; 81% x 3 x 2 (felt solid)

C1: Hex Bar Jump 100% of clean x 3 x 5 (solid, strong pulls)

D1: Back Squat 86% x 4 x 5 (didn't have too much trouble, struggled with the 3rd or 4th rep on the 3rd, 4th sets but still felt pretty good)

Chris Moore was observing my back squatting and told me that I have good speed out of the bottom but I get stuck in the middle because I have weak glutes. He suggested RDLs or Good mornings. They haven't really been prescribed but I think I'm going to start doing some RDLs on sundays workout.

 

 

Wednesday was alot better:

A1: Clean off blocks (above knee) 70% x 3 x 4 (solid)

B1: Clean High Pull 84% x 3 x 5 (solid)

C1: Snatch Balance 75% x 3 x 2; 80% x 3 x 3 (missed 5 reps at 80%, 150# is pretty boss for me considering how bad I am at snatch balance)

D1: Push Press 85% x 4 x 4 (no trouble)

My snatch balances improved from before. Two weeks ago and last week I was really struggling with them. I couldn't even hit 70%. Maybe I was just tired but this week faired alot better. I nailed the 75% (140) and got 4 out of 9 reps at 150. I've never been really good at Snatch balances but I am quite happy my progress at them (before I could only do about 115#).

Today is front squat day and I'm sore as hell as a result of heavy lifting after taking a break. Gonna have to really man up this afternoon.