Day: December 14, 2013

60 Day Lifting Challenge – Week 2 Day 4

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting.

The first 3 days of the week beat me up. I’ve never done so many heavy reps of the lifts in a week, let alone a 3 day period. Needed the rest day yesterday and got a massage. Woke up feeling even more sore today, but seemed to loosen up a bit shoveling snow. Out in the garage by myself in the afternoon.

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Warm-up

  • 5:00 Air Dyne
  • PVC Pass-thrus
  • 45# Snatch Positions

I should have done more to warm-up the shoulders, because they were so tight for the jerks.

Power Snatch to Mats

  • 5x2x65#

Power Clean to Mats

  • 5x2x125#

I actually kind of like having to get on to the mats. Helps landing with a flat stable foot.

Snatch

  • 2×95#
  • 2×115#
  • 2×135#
  • 1×145#
  • 5x1x155#

Kind of a meh day with my feel. Lost stability in the hole on the 4th 155# lift after a second or two down there and bailed on it.

Clean & Jerk

  • 2×125#
  • 2×150#
  • 2×175#
  • 3x1x190#
  • 3x1x205#

The first two jerks felt horrible because my shoulders were so tight. I forgot to increase the load after the first 190# single, so just went with 3 of each instead of the prescribed 5 singles at 205#.

I started focusing on a point in front of me on both lifts (when I remembered). I have a problem of throwing my head back, especially in the snatch, and my neck has been more sore than normal the last two weeks due to the volume of reps.

Good Mornings

  • 6×135#
  • 6×155#
  • 6×175#
  • 6×195#

I like the seated version better. Last set was pretty ugly.

Not the greatest lifting day, but got the work done. This week is really hitting me hard. One more day, then rest, and hopefully a lighter week 3.