Taper Training for the NYC Open

Feb

In my attempts to move forward and learn more about all things lifting, I’ve decided to embark on a journey with an individualized lifting program. This will be in addition to my typical Crossfit, Derby and group Oly classes, so everything. is. about. to. get. crazy.

Since I’m training for the NYC Open, I’ll be starting with a 3x/week taper program. I want to try and keep better records of everything I’m doing, and I HAVE to record every single rep for my individual program, so I’m going to endeavor to post my weekly training log at the end of each week.

Here’s what I’ve got from this week. Keep in mind that the NYC Open is 3/16, so the next few weeks will be a tapered schedule, and then after that things are gonna get HEAVY.

Monday (W1D1)

1) Hang Power Snatch: 60%/2, 65%/2, (70%/2)3

65, 70, 75

2) Power C&J: 60%/2, 65%/2, (70%/2)3

75, 85, 95

3) Snatch Balance: (75%/3)3

4) Back Squat: 70%/2, 80%/2, (85%/2)2

145, 165, 175

5) Push Press: (75%/2)4

Wednesday (W1D2)

1) Snatch: work up to 1 @ 90%

65, 85 (miss 2x), 85, 90, 95

2) C&J: work up to 1 @ 90%

85, 95, 105, 115, 125, 130 (miss x2)

3) Pause Clean Deadlift: (90%/2)4

(130×2)4

4) Front Squat: (85%/2)3

130, 140, 150×3

Friday (W1D3)

1) Power Snatch: 60%/2, 65%/2, (70%/2)3

65, 70, 80×3

2) Power C&J: 60%/2, 65%/2, (70%/2)3

90, 95, 105×3

3) Back Squat: 70%/2, 80%/2, (85%/2)2

150, 170, 180×4

4) Press: Find 2RM

65, 75, 80, 85, 90, 92, 94(miss)

This week my knee was still feeling REALLY off from starting back up with derby, so I actually cut out *all* of my crossfit. I did do my group Oly classes on Monday and Wednesday, though. I also skated derby on Tuesday, lifted on Saturday (worked 2nd/3rd pull transition cleans from the blocks for about 90 minutes at 105# and then 125#), and then went to open gym on today (I rowed 2.5k and worked my handstands).

Definitely a full week of training, and by the time I got to derby tonight my glutes were SORE! Worth it though, because I feel like my bar path is looking much more efficient. I can also really *feel* the difference between a crappy bar path and when I’m hitting it right. One of my friends was explaining to me the concept of “Active Pull” when the clean is reaching its conclusion. That was a HUGE epiphany for me, so I’m hoping I can keep moving forward and improving, even during this taper period. Looking forward to seeing what else everything brings. <3