B. Close grip bench press; build to a max
C. Power clean build to a max
Rest exactly 2 min
D. Power clean; amrap in 8 min @90% of C
A. #113 (failed at #115 but I think this is a 3lb PR!) Video below of #103, #113, and #115:
B. #150 (I think this is CG PR by 5lbs, and matches my regular BP PR)
C. #158,Failed #163 and then Squat cleaned #163(not in video) - this is no where near my PR of #170
(rest)
D. #143 x 24:
(video coming later, it's taking forever to upload)
Was still extremely sore today in my quads and in my upper back/shoulders and I think it definitely affected how I was pulling, especially on the cleans. I could tell that I wasn't sitting back on my heels enough, and I just couldn't pull the weight like I'm used to. However, I'm pretty happy with my bench press PR!
Speaking of which, I'd like to share a video on 'How to Escape a Failed Bench Press When You Don't Have a Partner'. The most important three things to remember are:
- Don't shoot for the stars - use a weight that is only just out of reach for a max effort, not something 20lbs more than your last PR
- Always always ALWAYS wrap your thumbs around the bar! If that thing slips backwards out of your fingers, You're screwed buddy.
- Use clips!! That one is just weight room basics.
Okay, here's my demo video of my CGBP failure at #155:
Also, Tomcat wanted to get in on some of this action and show off his tricks!
Chest is falling way over in the first pull of your snatch which is causing you to swing to your toes in order to get vertical. (ie 15s in to the video)
ReplyDeleteRemember to drive through your heels. Not through your toes.
Thanks CJ! Wasn't thinking about it in terms of my chest. Good point.
ReplyDelete