Monday - Hang Snatch, Clean and Jerk, Bench Press, Back Squat

Snatch technique work:

2 second pause below the knee

-40 x 3

-50 x 2

-60 x 3, 2, 3

-65 x a lot, jumping forward

snatches weren't looking good, called it a day for them

Clean and Jerk:

-60 kg x 1, 1

-70 x 2

-80 x 1

-90 x 1, 1

-100 x 1

-105 x 1

-110 x clean, clean (no jerk attempt)

-115 x clean (no jerk attempt)

-120 x clean (no jerk attempt)

-125 x 0, 0

*jerks feeling much better on the wrist, but not much power with them, so didn't go too heavy

Bench Press:

-135 x 5

-185 x 5

-240 x 3, 3, 2 -repeat this weight, warm up more

Back Squat:

-135 x 5

-185 x 5

-225 x 3

-275 x 3

-290 x 3

-300 x 2 missed third because of leaning forward

-315 x 1 (only attempted 1, had to go)

Notes:

-snatches jumping forward with the 2 second pause, can't decide if this is a good drill to fix, or a bad one that will mess up my form

-tired for a clean PR, missed

Saturday - Press, Deadlift, Pullup

Press:

-95 x 5

-115 x 1

-135 x 1

-155 x 1

-170 x 0, 0

-135 x 3

-145 x 2

Deadlift: (all hook grip)

-135 x 5

-225 x 3

-315 x 3

-365 x 1

-385 x 1

-405 x 1

-425 x 1

-435 x 1.....PR!!!! And hook gripped!

Pullup:

-BW x 5, 5, 5 on square bar

Notes:

-deadlift PR!

-all deadlifts done hook grip

Friday - Snatch, Hang Clean, Back Squat

Snatch:

-40 kg x 3

-50 x 2

-60 x 2

-65 x 2

-70 x 1, 1

-75 x 1

-80 x 1

-85 x 1 .....Previous Max

-90 x miss, miss, miss, miss, miss, miss, 1 .....PR!!!!! Seventh Attempt!

Hang Clean (hips):

-70 kg x 3

-80 x 2

-90 x 2

-100 x 2, 2, 2

Back Squat:

-135 x 4

-185 x 3

-225 x 3

-275 x 3

-300 x 0 ....so tired

Notes:

-keep back tight on snatches from the start is magic!

-PR Snatch!

-missed 90 over and over but it was good and I kept being soooo close so I didn't give up! Got it after like 30 minutes of max lift attempts!

Wednesday - Hang Snatch, Clean and Jerk, Press, Front Squat

Hang Snatch (hips):

-40 kg x 3

-50 x 3

-60 x 3

-65 x 2

-70 x 2

-75 x 2, 2

-65 x 2, 2, 2

Clean and Jerk:

-70 kg x 1, 1

-80 x 2

-90 x 1

-100 x 1

-110 x 1

-115 x 1 clean only (wrist hurting)

-120 x 1 clean only (PR since ankle sprain)

Press:

-40 kg x 5

-50 x 4

-70 x 1

Push Press:

-70 x 3

-75 x 3, 2

Front Squat:

-155 lbs x 3

-205 x 3

-255 x 3

-265 x 3

-275 x 3

Notes:

-while technically I have cleaned 120 back in December, that was before the injury and I remember barely getting it. This time, I was still strong, just I didn't jerk it because of the wrist injury.

Monday - Snatch, Hang Clean, Bench Press, Row, Squat

Snatch:

-40 kg x 3

-50 x 2, 2

-60 x 2

-65 x 1, 1

-70 x 0, 1, 1

-75 x 1, 1

-80 x 0, 1

-85 x 0, 0

Hang Clean (below the knee):

-70 kg x 3

-80 x 2

-90 x 2

-95 x 2

-100 x 2, 2, 2

Bench Press:
-135 lbs x 5

-185 x 5

-235 x 4, 3, 3

Barbell Cheat Row:

-70 kg x 3

-120 x 3, 3, 3 (a bit too heavy lol)

Back Squat:

-135 lbs x 5

-185 x 4

-225 x 3

-275 x 3

-300 x 3

-305 x 3

-315 x 1 (tried for 3)

Notes:

-snatches caught lower, but not great

-wrist feeling better with the tape

Friday - Hang Snatch, Clean and Jerk, Back Squat

My left wrist hadn't really been getting much better, and I wanted a way to protect it. I taped it up with athletic tape and it made doing the lifts like 75% better. Snatches didn't hurt at all, and I was able to jerk normally. The only problem was the technique of the jerk itself, but thats another story.

Hang Snatch (knees):

-40 kg x 3, 3

-50 x 2

-60 x 2, 2

-65 x 2, 2

70 x 2, 2, 2

Clean and Jerk:

-70 kg x 1

-80 x 1

-90 x 1

-100 x 1

-105 x 1

-110 x 1

-115 x 1

-120 x miss, miss (pussy out both times)

Back Squat:

-165 lbs x 4

-215 x 3

-245 x 3

-285 x 3

-300 x 2

-315 x 1

-325 x 1 (previous max)

-330 x 1 -----------------PR!!

Notes:

-squat PR!

-taping the wrist felt much better, I will do that until it heals

-terrible jerk form, no split. I basically push pressed the weights

Wednesday - Snatch, Hang Clean, Press, Front Squat

I hadn't eaten all day, I was tired, and I had been out since 11 am. I figured the whole workout would suck. It turned out only the snatches sucked. The cleans were sub-par too, but whatever.

Goal with the snatches was to drop really low with it. I was doing well until the weights started to get heavier, then my fatigue showed. A lot.

Snatch:

-40 kg x 2, 2

-50 x 2, 2

-60 x 2

-70 x 1, miss, 1, 1

-75 x 1, 0, 0, 0, 0 (I decided to give up here, it was light and I was doing worse and worse.)

Hang Clean (high hang):

-70 kg x 3

-80 x 2

-90 x 2

-95 x 2, 2, 2

Press:

-50 kg x 3

-60 x 3

-67.3 x 3, 3, 2, 3

Front Squat:

-135 lbs x 4

-185 x 3

-205 x 3

-245 x 3

-255 x 3

-265 x 3

-275 x 1

-285 x 1 (PR)

-295 x 1 (PR)

-300 x 1 (PR!!!)

Notes:

-the snatches sucked, and the cleans weren't much better. However, I nailed the press reps and PRed in the front squat, so overall a decent workout I think.

Monday - Hang Snatch, Clean and Jerk, Bench Press, Back Squat

Hang Snatch (high hang):

-40 x 4

-50 x 2, 2

-60 x 2

-65 x 2

-70 x 2, 2, 2

Clean and Jerk:

-70 x 2

-80 x 1

-90 x 1

-95 x 1

-100 x 1

-105 x 1

-110 x 1

-115 x clean only, 1

Bench Press:

-135 lbs x 5

-185 x 5

-230 x 5, 4, 3

Back Squat:

-135 lbs x 4

-185 x 4

-225 x 3

-285 x 3

-295 x 3

-305 x 3

Notes:

-snatches weak in the pull, tired from Saturday

-jerk transition hurting the left wrist still, but not as bad

Saturday - Press, Deadlift

Press:

-95 x 4

-135 x 3

-155 x 1

-165 x 0, 1

-170 x 0, 0

Deadlift:

-135 x 5

-225 x 4

-275 x 3

-315 x 3

-375 x 2

(added straps here on)

-405 x 1

-415 x 1

-425 x 1

(took off straps)

-435 x 0 (trying to get a PR)

(straps again)

-435 x 0

DB Curl:

-30 x 8, 8

Goodmorning:

-80 x 6, 6

University of Maryland Wrestling Club: Even GSP Olympic Weightlifts

University of Maryland Wrestling Club: Even GSP Olympic Weightlifts: "Have you been looking for some inspiration to start your lifting program? Look at every successful and high-level athlete and behind them ..."

Of course he does. Best type of weightlifting there is.

Friday - Snatch, Hang Clean, Back Squat

Really wanted to work on dropping low with the snatch. It worked well at first, but it still needs lots of practice to get it done. Still got to a pretty good weight.

Snatch:

-40 kg x 2, 4, 3

-50 x 3, 2

-60 x 2

-70 x 2

-75 x 1

-80 x 1, 1, 0, 0

Hang Clean (below the knee):

-70 x 2, 2

-80 x 2

-90 x 2

-95 x 2, 2, 2

Single Arm DB Press: (just for fun)

-45 lbs x 5

-55 x 5

-70 x 1

-75 x 0 (couldn't lift it)

Back Squat:

-135 lbs x 4

-185 x 4

-225 x 3

-280 x 3

-290 x 3

-300 x 3

Notes:

-trying to drop more with the snatches, because thats the part that is holding me back from snatching 90,95, and more. Based on my clean at 120 I should be snatching more.

-Back squats hit 300, which was cool. I haven't squatted 300 since well before the injury.

-right shoulder hurting a bit when doing the shoulder press, I'll take it easy with it tomorrow.

-After getting back from the gym, my left shoulder blade is hurting a bit, but it seems ok after some Nalgene bottle foam-rolling.

Wednesday - Hang Snatch, Clean and Jerk, Press, Front Squat

My left wrist was hurting from the messed up clean on Monday, so I didn't go to max with the jerks. The transition between the clean rack position and the jerk was a bit painful.

Hang Snatch (below knee):

-40 kg x 3

-50 x 2

-60 x 2

-65 x 2

-70 x 2, 2, 2 (ate too much, coming up slow)

Clean and Jerk:

-70 kg x 2

-80 x 1

-85 x 1

-90 x 1

-95 x 1

-100 x 1

-105 x 1

-110 x 1 (wrist making jerks weak)

Press:

-65 kg x 5 sets x 3 reps

Front Squat:

-185 lbs x 3

-205 x 2

-225 x 3

-250 x 3

-255 x 3

-260 x 3

Roman Chair Situp:

-40 x 8

Goodmorning:

-80 x 6, 6

Notes:

-I forgot that pressing after max jerks would be hard.

Monday - Snatch, Hang Clean, Bench Press, Back Squat

Snatch:

-40 kg x 3

-50 x 3

-60 x 2

-70 x 1, 1

-75 x 0, 1, 1

-80 x 1

-85 x 1

-87.3 x 0, 0

Hang Clean (high hang):
-70 x 3

-80 x 2

-90 x 1

*almost fucked up wrist, called it a day

Bench Press:

-135 lbs x 5

-185 x 5

-225 x 5, 5, 5

Back Squat:

-135 x 5

-185 x 5

-225 x 3

-285 x 3

-290 x 3

-295 x 3

Saturday - Press, Deadlift

Technically I was supposed to do some other stuff today but I wanted to press and deadlift, so I did that instead.

Press:

-95 lbs x 5

-135 x 2

-145 x 1

-155 x 1

-165 x 1 ----------PR!

-170 x 0, 0

Push Press:

-170 x 1

Deadlift (double overhand hook grip):

-135 lbs x 5

-225 x 5

-315 x 3

-345 x 1

-365 x 1

-380 x 1 (double bodyweight)

-405 x 1 (4 plates)

DB Row:

-50 lbs x 5

-75 x 5

-100 x 3

DB Curl:

-50 lbs x 1

Notes:

-all deadlifts double overhand grip

-beat goal of double bodyweight, double overhand deadlift

Friday - Hang Snatch, Clean and Jerk, Back Squat

Hang Snatch (high hang):

-40 kg x 3

-50 x 3

-60 x 3

-65 x 2

-70 x 2, 2, 2

Clean and Jerk:

-70 kg x 2

-80 x 2

-90 x 2

-95 x 1

-100 x 1

-105 x 1

-110 x 1, 1 (accidentally did this weight twice)

-115 x miss, miss (no power, probably a pussy out)

Dumbbell Press (incline was hurting in my pec-delt area, left side)

-40 lbs x 5

-55 x 5

-65 x 3 (really tired, decided not to press a lot)

Back Squat:

-135 lbs x 5

-185 x 5

-225 x 3

-280 x 3

-285 x 3, 3

Notes:

-hang snatches coming up kind of slow

-clean and jerks felt really good, although I got scared up at 115 because thats where I hurt myself

Wednesday - Snatch, Hang Clean, Press, Front Squat

Snatch:

-40 kg x 3

-50 x 3

-60 x 2

-65 x 2

-70 x 1, 1

-75 x 1, 1

-80 x 1

-85 x miss, nothing left

Hang Clean (below knee):

-70 kg x 2

-80 x 2

-90 x 2

-95 x 2, 2, 2

Press:

-50 kg x 5

-60 x 3

-63 x 5 x 3 reps

Front Squat:

-135 lbs x 5

-185 x 5

-225 x 3

-250 x 3

-255 x 3, 3

Roundbacked Goodmorning:

-70 lbs x 8, 8

-some roman chair situps and back extensions

Notes:

-even though I didn't get 85, the snatches felt really good up until 85 kg. 80 went up really fast and it was a nice low catch, so I was happy to call it a day for them even though I only tried 85 twice.