Wednesday - Snatch, Clean, Jerk, Front Squat

Short on time, have lots of homework due tomorrow. Had to cut some sets out and stuff. Still a good workout.

Hang Snatch then Snatch:

-40 kg x 3

-50 x 2

-60 x 2

-70 x 2

-73 x 2, 2

Hang Clean, Clean:

-75 x 2

-90 x 2

-105 x 2, 2

Jerks (behind the neck):
70 x 3

-80 x 2

-90 x 1

-95 x 2, 2, 2

-100 x 1

-105 x 1, 1

Glute Ham Raise:

-BW x 5, 5

Was going to leave right now, but I could afford about 10 more minutes in the gym before I had to run. I figured I wasn't going to get any good sets, so what the hell, lets set a front squat PR in 10 minutes with no rest. Good idea, maybe. Did it work? Yes.

Front Squat:

-185 lb x 1

-225 x 1

-245 x 1

-265 x 1

-285 x 1

-295 x 1

-305 x 1 (5 lb PR!)

Notes:

-overall workout very short, less than 1.5 hours, I am usually in there for much longer, but no time. Set a fun PR in a short time.

-got up to my openers in the snatch and C&j for the competion next week. Friday I will go as heavy as I can, then I will taper till Saturday.

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

Switched up the program so I'm not maxing out on Mondays and Wednesdays because for the rest of the semester I can't be too loud with dropping weights on those days due to the staff yelling at me. Fridays is fine and I don't have bumpers Saturday anyway.

Bench Press and Back Squat done slowly on the way down, and attempted to speed the way up (but its heavy so its not too fast). Its hard.

Snatch: (3x2x90%)

-40 kg x 3

-50 x 2

-60 x 2

-70 x 2

-80 x 1miss1, 1miss1, 2 (tried for 2, 2, 2)

Clean and Jerk: (3x2x90%)

-80 x 2

-90 x 2

-100 x 2

-105 x 2, 2, 2

Bench Press: (3x5) -deload next time

-135 lbs x 5

-185 x 5

-225 x 5, 4, 3

Back Squat: (4x3)

-135 x 5

-225 x 5

-285 x 3, 3, 3, 3

Weighted Situp:

-45 x 10, 10, 10 (supersetted with squats to save time)

Thursday - Snatch Bar Work, Overhead Squats, Jerks, Max Squat Reps at 85 kg

It was snowing outside today, I was feeling sluggish from two days snowboarding, so I decided to do what I felt like and have some fun.

Snatch Work:

Started with some bar work with straps, hang snatches from high low, and in between. Did some snatch grip deadlifts with 40 kg, some snatches at this weight but it was really ugly. Tried some overhead squats with 40 and 50 kg to try it out, but it was tough because I was pretty cold and it hurt my hands. Got a video of 50 x 5.



Jerks from behind the neck:
-50 x 4 paused squats, 1 jerk
-60 x 3 jerks
-70 x 3
-75 x 3, 3, 3

Got a video of some of the jerks, they didn't look bad in my opinion. Worked up to about 65% of my max clean and jerk, kept it light.



Paused squats:
-75 x 5
-90 x 4

Max reps Squat Set - Bodyweight on the Bar:

Been wanted to try one of those widowmaker 20 rep squat sets to see what its like. Granted, high reps isn't usually my thing, and I have been doing, for the greater part of the past 3-5 months, 3 reps. Never more than 5 reps. Wanted to see how many I could get with my own bodyweight, 85 kg on the bar, before my form deteriorated. Could have done more but my form was getting sloppy, my back was rounding, and it was started to snow big flakes in my face. Of course, right after the set when I went inside to do my ankle rehab the sun came out and the snow stopped.
-85 x 21



Ankle rehab:
-ankle wall stretch, prone ankle stretches, ankle breaks, and calf stretch for 30

Monday - Dips, Chins, Ankle Rehab

Quick workout today because I was leaving for New Hampshire in the afternoon and hadn't packed. Also, it was snowing and my platform was sitting to dry from the rain last week that apparently got it wet. So no squatting. And I didn't feel like doing rows or anything, plus I didn't really have that much time.

Dips:

-BW x 6

-25 lbs x 6

-50 x 8,8,8

Chins:

-BW x 6

-25 x 5

-35 x 5, 5, 5, 5

Ankle rehab:

Did the wall stretch for the calf, the ankle break on a 20 kg bumper, the 30 second calf stretch, and the prone ankle raise for 10 each foot (except the stretch, which was 3x30 seconds).

Saturday - Press, Deadlift

Pretty tired because I did taekwondo this morning but for some reason I didn't think about that when I was deciding the workload. Then I realized there was some housework I needed to do so I ended early.

Press:

-40 kg x 5

-50 x 5

-65 x 3, 3, 2, 2, 0 (attempted 5x3)

Deadlift:

-135 lbs x 5

-225 x 5

-315 x 4

-405 x 0 (fail)

Friday - Snatch, Clean and Jerk, Dips, Back Squat

Working out at home. Decided to take the equipment outside because it was a nice day and so I could do jerks. It was lots of fun, and I set a PR in the clean! Got a video of the lifts (minus the dips, curls, warmups and bar work. Still have the bad thick bar, but going to get a Pendlay bushing bar for the summer!

Snatch:

-40 x 3, 3

-50 x 3

-60 x 2

-70 x 1, 1

-80 x 0, 1, 1, 1 (seemed a bit slow and had trouble raising the hips first, and trying to work on not pushing the bar forward, with mixed results. Still needs lots of work. The last one looks good though.)

Clean and Jerk:

-70 x 2

-90 x 1

-101 x 1

-110 x clean no jerk, clean no jerk, 1

-115 x clean

-119 x clean

-124 x clean

-128.5 x clean.....PR clean!!!

Dips:

-25 lbs x 8

-45 x 8, 8, 8

Back Squat:

-70 kg x 5

-90 x 5

-100 x 5

-130 (285) x 5, 5, 5, 5

Barbell Curl:

-65 lbs x 10, 10, 10

Notes:

-snatches slow off the floor and didn't look great, but I only missed one at the top weight which is about 90% max

-PR Clean!

-jerks were slow and weak

-back squat was hard! almost failed final set

Wednesday - Snatch bar drills, Clean and Jerk, Jerk, Front Squat

Snatch drills:

(with just the bar)

-from the sternum, on the toes, suggested by Koing, pulling into the full snatch and getting the bar path straight up: 3x3x20 kg

-from the belly button, same deal as before: 3x3x20 kg

-from the mid-thigh, bending over the bar like before the second pull, then same deal: 3x3x20, then 2x3x40 kg

(I have video of this)

Clean and Jerk:

-70 kg x 3

-80 x 2

-90 x 1

-100 x 1 (accidentally push jerked this)

-110 x 1

-115 x clean no jerk (jerk attempted), 1

-120 x clean (no jerk attempted)

-125 x clean no jerk (jerk attempted)

Split Jerk:

-70 kg x 3

-80 x 3, 3, 3

Front Squat:

-135 lbs x 4

-225 x 3

-270 x 3, 3, 3, 3

Back Extension:

-40 lbs x 10, 10, 10

Notes:

-tried to do the drill Koing gave me, hopefully I did them correctly

-got in trouble for taking video, the worker had to actually WATCH me delete it. Luckily, I had no idea what I was doing and accidentally didn't delete it (seriously, it was a mistake. No joke)

-had to secretly do the third video

-once again, got told not to drop weights, but ignored that of course (it was a missed lift, give me a break)

-I have an important meeting with some CRS staff about the dropping weight policy, hopefully I can convince them to let us do it again, because honestly its unsafe to force people to always lower the weights slowly with olympic lifts. I have studies that prove that Oly lifting is safe, which I will print and bring.

-just realized I didn't bother trying 128 kg for the clean. I guess I forgot.

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

Snatch:

-40 kg x 6

-50 x 6, 6

-60 x 3

-70 x 2

-75 x 2

-80 x 0, 1, 0, 1

Hang Clean (high hang):

-70 kg x 2

-80 x 2

-90 x 2

-105 x 3, 3, 3, 3, 3

Bench Press:

-135 lb x 5

-185 x 4

-225 x 4, 4, 4, 4

Back Squat:

-135 lb x 5

-225 x 5

-285 x 4, 4, 4, 4

Weighted Situp:

-40 x 10, 10, 10

Notes:

-started higher with the snatch

-tried to jump with it

-slow on the pull in the snatch

-trouble getting low

Friday - Snatch, Clean and Jerk, Dips, Back Squat

Changed up the technique for the snatch, keeping the bar close to the body, starting from a higher position, and not banging the bar horizontally off the hips. Took a video, posted at bottom.

Snatch:
-40 kg x 3

-50 x 4

-60 x 3

-70 x 2

-80 x 1, 1

-85 x 0, 0, 0

-70 x 1, 1, 1

Clean and Jerk:

-70 kg x 2

-90 x 1

-100 x 1

-110 x 1

-115 x clean no jerk, clean no jerk

-120 x 1 clean

-125 x 1 clean (PR clean!!)

-128.3 x miss

Dips:

-BW x 10

-25 lbs x 8

-40 x 8, 8, 8

Back Squat (was in a hurry, very little rest between sets):

-135 x 5 (quick squats)

-225 x 4 (quick squats)

-280 x 5, 5, 5, 5

No time for barbell curls, I had to run.

Wednesday - Snatch Technique Work, Clean and Jerk, Push Press/Jerk, Front Squat

Started off with some snatch work. Was going to do hang snatches, but I decided to work on my first pull, which sets me up for a powerful forward hip extension, which always shoots the bar in front of me. Always. Worked on it with some friends watching and commenting. I don't know if I made any progress, but it needs work.

Clean and Jerk:

-70 kg x 1, 1

-90 x 1

-100 x 1

-110 x 1, 0, 1

-115 x clean

-120 x clean

-125 x miss (almost got the rack position)

Push Press/Jerk (it was turning into a power jerk):

-40 x 3

-70 x 3

-78 kg x 3, 3, 3, 3, 3

Front Squat:

-135 lbs x 4

-185 x 3

-225 x 2

-265 x 3, 3, 3, 3

Back Extension:

-35 lbs x 10, 10, 10

Barbell Curl:

-60 lbs x 10

Cable Row:

-entire stack x 1

Notes:

-snatches need lots of work, and although its getting better it has a long was to go

-felt good about the cleans

-got talked to about dropping weights, but its cool because I have a meeting with one of the higher ups in CRS next week to talk about the policy. I am preparing a convincing argument about safety.

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

Snatch:

-40 x 3, 3

-55 x 3, 2

-70 x 1, 1

-80 x 1

-84 x 1, 1 (did it again, because first was a pressout)

-90 x 0, 1 (got a video this time!)

-92.3 x 0 (no power, terrible pull)

Hang Clean (high hang):

-70 x 3

-90 x 3

-105 x 3, 3, 3, 3, 3

Bench Press: (trying for 4x4)

-135 x 5

-185 x 5

-205 x 3

-225 x 4, 4, 4, 3

Back Squat (4x4):

-135 x 5

-185 x 5

-215 x 3

-250 x 2

-280 x 4, 4, 4, 4

Weighted Situp (decline):

-35 x 10, 10, 10

Notes:

-finally got the snatch on tape!

Saturday - Press, Deadlift, Pullup, Kroc Row

Press:

-95 x 5

-115 x 5

-135 x 4

-155 x 1, 1, 1

-160 x 1

Deadlift:

-135 x 4

-225 x 5

-315 x 3

-365 x 2

-405 x 1

-425 x 1

-440 x 0, 0

Pullup:

-BW x 8

-25 x 8

-35 x 5, 4 (really tired, supposed to get 3x8)

Kroc Row (heavy dumbbell row with a bit of cheating, high weight high reps):

-70 x 20

Notes:

-155 with the press was really difficult, shoulders tired from jerks yesterday

-tried for a deadlift PR, no go though at 440. 425 not terrible though, was tired from last night's workout.

-pullup 3x8 then increase weight

Weight:

-187.5 post workout

Friday - Hang Snatch, Clean and Jerk, Dips, Back Squat

Barely ate today so I was feeling pretty tired. Still got a great workout.

Hang Snatch (hips):

-40 x 3

-50 x 3

-60 x 3

-70 x 3

-75 x 3, 2, 2

Deadlift:

-405 x 1 (my friend was doing it and I took a shot)

Clean and Jerk:

-75 x 1, 1

-90 x 1, 1

-100 x 1, 1

-110 x 1

-115 x 1

-120 x 1 ....PR!!

-122.3 x clean only, clean only (jerks attempted)....Clean PR!

Dips:

-BW x 8

-25 x 8

-35 x 8, 8, 8

Back Squat (first time doing sets of 5 in a while):

-135 x 5

-185 x 5

-225 x 5

-275 x 5, 5, 5, 5 (~83% 1RM)

Barbell Curl:

-50 x 10, 10, 10

Notes:

-Clean PR!

-Clean and Jerk PR!

-took squat descent slower, kept me more upright, still got a good bounce though (slower initial descent)

Wednesday - Snatch, Hang Clean, Push Press, Front Squat

Snatch:

-40 x 4

-55 x 2

-70 x 1, 1

-80 x 1

-85 x miss, miss, miss, miss *weak pull

Hang Clean (hips):

-70 x 3

-80 x 3

-90 x 2

-100 x 5 sets x 3

Push Press:

-70 x 3

-75 x 5 sets x 3

Front Squat: (less weight next time)

135 x 4

-185 x 4

-225 x 4

-270 x 3, 3, 2 (failed 3rd rep)

Back Extensions:

-25 x 10, 10, 10

Barbell Curl:

-50 x 8, 8

Notes:

-snatches just weren't happening at 85

-tried out a new warmup progression for snatches to save time, I think it went pretty well

-next time lighter front squat weight

-hack hypers gave the weirdest pump, never felt that before. A pump, I mean.