I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Alex came over to lift at 11.
Warm-up
- Crossover Symmetry Activation
- 45# Shoulder Presses and Snatch Presses
- 95# Shoulder Presses
Split Press
- 3×120#
- 3×125#
- 3×130#
- 3×135#
- 3×140#
Snatch
- 2×100#
- 2×120#
- 2×140#
- 1×150#
- 1×160#
- 1×170#
- 3x1x180#
Missed the first 180#, was way up on my left toes in the bottom of the 2nd, but saved it, and the 3rd felt pretty solid and easy.
Clean & Jerk
- 2×135#
- 2×155#
- 2×180#
- 1×190#
- 1×205#
- 1×215#
- 2x1x230#
- 1×235#
I can’t believe how much better my jerks feel in the last week and a half. Work jerk of the day was on the last rep and I’ve had much worse attempts at lighter weight even just 2-3 weeks ago. Decided to add the extra 5# on the last rep since it’ll probably be the last heavy day like this until the week after next.
Back Squat
- 2×205#
- 2×240#
- 2×270#
- 2×290#
- 2x2x305#
Felt pretty good on the way up, but those doubles at 305# were rough today.
Snatch Deadlift
- 7x3x205#
These may have been the most surprisingly hard part of the day. Focused on pushing through the floor and tried to keep a solid back angle, without my hips rising up first. Felt a lot different in my legs than I’m used to.
Finished the session with Crossover Symmetry Recovery.
Rested up and did conditioning at 8pm.
Explosive
10:00 EMOM
- Odds: 5 Plyo Push-ups
- Evens: 2 Broad Jumps (for distance)
Conditioning
3 Rounds
- 20 Burpee C2B Pull-ups
- 20 Over the box jumps (24″)
- 1:1 Work:Rest
Regular burpee pull-ups are the way to go with this, but the pull-up bar on my rig is lower than my reach, so I essentially did jumping chest to bar pull-ups. My round times were 2:51, 2:51, and 2:49 with over the box jumps getting better each round. Knowing the burpee portion could really wipe me out, I took a steady pace with them on the 2nd and 3rd round, allowing me to push a little harder through the box jumps.
That was a fun workout. On to rest day!
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