Friday 1.18.13

A. Above Knee Hang Squat Snatch, 1 RM

135. Tried 140 but failed

B. Front Squat and Split Jerk, build to a 1RM

175. BUT! I got 185 on a front squat and just couldn't get the split jerk. Even tried twice, got the front squat both times, but missed the damn jerk. First front squat at 185 felt good (like maybe I could've gotten even a litttle bit more), then after resting the second one was not so good. This is really frustrating to miss a split jerk at a weight I've gotten before. This is the second time this has happened, when I pr'd on my power clean around Christmas times, I missed the jerk at 185. After the front squat, my front rack position felt a little fatigued and the second attempt my legs didn't have anything to give on the dip for the jerk - like not even enough to make a valid attempt. Is this normal?

C1. Front Squat @ 20X1, 2-3 reps x 5 sets, 2 min 

135x3, 145x3, 155x3, 160x3, 170x1 (wanted to make sure I got a set where it was heavy enough to only get 2 reps, but then just felt all front-squatted out on 5th set)

C2. Low Incline CGBP @ 30X1, 2-3 reps x 5 sets, 2 min 

95x3, 105x3, 110x3, 115x1ish(butt came off bench for 2nd rep), 115x1- this was due to technical mistakes. Had some awesome advice from a guy at our gym who walked in when I was doing my 5th set: to squeeze my shoulder blades together, squeeze my butt, plant my feet, and arch my back. This helped a ton. I rested a few minutes and did the 115 again x2 solid reps.