2015 Texas Weightlifting Open Recap

Weight in at 68.5 Kg

felt pretty good nice a relax. not feeling much pressure and feeling like all my lifts were going to be with in my reach. my goal was to hit a 206-208 total and go at least 5/6.
ended up going 4/6 and 200 kg total. not bad, but obviously have some work left to do. legs were great all the way. the pulls were not as strong as id like. i feel like pulling strength in my current weakness which is good i think... i used to pull more than i squatted, but not anymore, now my legs felt solid. i did have an unfortunate turn of events as i hit my second snatch. i rack myself so hard and then had to follow myself which half the reason i missed my third attempt. lol! looking back it was kind of funny, but oh well. lesson learned... wear compression shorts under next time.

opening snatch 84 kg.
http://youtu.be/elh3p4C9Q8w

2nd 89kg
http://youtu.be/C8p5h3kIVm4

3rd 94 kg
http://youtu.be/SKrbA2c727s

opening C&J 106
http://youtu.be/-NLmBjO7hk8

2nd C&J 111
http://youtu.be/IvgJFZxtlHk

3rd C&J 116
http://youtu.be/Rbj3wrHb6BE

just left my two misses out in front.

Saturday-
Move w/ Empty Barbell- focus on perfect positions. be confident

Could not find an empty barbell in the whole place (ironic) but still rolled and mobilized. 

Friday
A. Power Snatch- build to 90%
B. Power Clean & Push Jerk- build to 90%
C. Front Squat, build to 85% for a single

A) 165 felt solid

B)205, clean issues again. Power jerk felt ok tho. 

C) 255 solid 

Thursday
A. Snatch- build to Opener
B. Clean & Jerk- build to Opener
C. Front Squat- build to 90% for a single
D. Front Plank- 5 x 60 sec hold, rest 60 sec

A) up to 185 felt good

B)235 really struggled with the clean. Leaving it out in front. I think I'm not fully extending. 

C) 275... Felt easy. 

D) done

Tuesday- Bending + LE x 3
3 sets @ high effort
8 TnG Power Clean @ 135#
Row 500m
rest 2 min b/w sets
+
3 rounds not for time:
10 Strict CTB Pull Ups
5 Box Jumps, 36” step off
+
3 sets @ high effort
8 Russian KB Swings, 70#
Row 500m
rest 2 min b/w sets 

A) 2:19; 2:30, 3:00

B) done.

C) 2:26; 2:45; 3:00

Jaguared it (no warm up) between classes today... Biceps felt like they were going to explode after the first row. Legs just ran out of juice on the rows too. I do have to say tho I pretty much muscle cleaned every clean and that felt pretty good. Lol!

Monday- Oly Int + MAP 10/5’s
A. Snatch, build to a snappy single
B. Clean & Jerk, build to a snappy single
C. Good Morning @ 20X1, 3 reps @ 115 x 5 sets, rest 2 min
D. Hollow Hold- 45 sec x 5, rest as needed

A. 135, 155, 175, 185. pretty snappy all the way to 185... then i launched my first attempt at 185 like 3 feet behind me lol! 

B) 165, 195, 215, 235. felt good... i beat the bar to the hole for almost every clean and every jerk tho.

C) done, felt better than last week, hamstrings felt better recovered than in previous weeks

D) done ... Much tougher than i remember hollow holds being!  

Saturday- Power Snatch Tech + High Effort MAP
A. Snatch, build to 95% for 3 singles
B. Clean & Jerk, build to 95% for 3 singles
C. Back Squat, build to a quick triple
D. Wtd Back Extensions @ 4022, 8-10 reps x 4

A)135, 165, 175, 195, then hit 205# for 3 singles 
  1st one was super solid, next two were legal, but runners. still felt really good to hit over 200 again. 

B)165, 195, 215, 235, then failed all 3 attempts at 250.
failed the clean all 3 times, first one was close but fell backwards, then next two were not close, pulls felt super slow. 

C) 225, 275, 315... kept them quick. felt nice to back squat. the 315 felt surprisingly ok.

D) 15# bar behind the neck/really trap area. WOW hamstrings were felt ok while i did it, but as soon as i got off the GHD they were screaming! clearly i have weak hamstrings...

all in all a fun day tho.

my best unofficial total to day has been 195/265 for 460 total.
that 205/250 would have been my second best. i have a hard time putting a good snatch and a good c&j on the same day, its usually either or. 

goal for next weekend is 210/255.