Weightlifting stepback and 15.2 pre-run

Wednesday

Weightlifting – heavy day

Snatch:

warm-up sets, 2×70, 2×75(f), 1×75, 1×80, 1×85, 1×88(f), 1×88(f), 1×80(f), 2×70

Wasn’t on to my game and worst of all, I’m not sure why. I blamed it on the lower amount of heavy squats I did the last week and the increased conditioning volume. Not sure if that’s the case though.

Clean & Jerk:

warm-up sets, 1×90, 1×100, 1×105, 1×110(f), 2×90

Front Squat:

3×100, 3×100, 3×100, 5×90, 5×90

Conditioning:

EMOTM for 10 minutes

5 burpees

10 thrusters with 10kg dumbbells 

Thursday

Woke up with a terrible muscle soreness from the thrusters on Wednesday. Decided to take it lighty and do a slow 2K row.



Friday

Still with very serious muscle soreness on the quads. Not feeling like doing 15.2 so I joined the CrossFit workout at the local gym. It was a scaled version of 15.2 with 1 round every 3 minutes instead of 2.

Tried to maintain a pace similar to what wi be required for the non-scaled version to get a feel of what strategy I should have. Worked until the round of 16s when I lagged behind the pace I need.

So far my goals would be to:

  • Get into the round of 14s
  • Pace the workout as evenly as possible
  • Try to go with singles on the pull-ups from the start
  • Break the squats and the pull-ups into 3 sets and rest the bar on the shoulders
  • Try to keep the pull-ups quick with efficient kip; the overhead squats should use a narrower grip
  • For next year, I’ll have to learn the butterfly pull-ups.

Can’t decide between weightlifting shoes and the nanos yet.

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