Tuesday - Snatch 205 without straps, etc

Snatch
95 x 3
115x 3
135 x 4
165 x 3
185 x 2
205 x 1,1,0,0
No straps used today.

Split squat
70 x 5,5,5
This was harder than I thought it would be. Mostly balance.

Cable row
100 x 10
140 x 10
160 x 5x10

Sunday - going light

Stiff since its morning and it had been a few days.

Muscle Snatch warmup - 95

bent over row warmup - 95

Bulgarian Split Squat

60 x 5,5,5 (each side)

I'll do more next time, but this was actually more difficult than I thought it would be.

Bench Press

95 x 5

115 x 5

135 x 5

185 x 5

205 x 5

225 x 5,5

185 x 8

Cable Row

120 x 10,

140 x 10,10,10

Tuesday - back after a week off

My lower back was really hurting after that snatch, so I took a week off. Came back, it felt a lot better in the gym but 2 days later its pretty sore - need to take it easy.

Muscle Snatch
95 x 3,3
115 x 3
135 x 3
155 x 1+m

Snatch
155 x 2
175 x 1
185 x 1,1 (kept it light)

Back Squat
135 x 7
185 x 7
225 x 5
245 x 15
Didn't feel bad.

Pullups
BW x 8,8,8

Tuesday - Snatch PR! 225 (102 KG)

Got another snatch PR! I also did something to my right lower back when I did it so that hurt a good amount in the exercises after...but that happens sometimes, I suppose. Rest should help I hope.

Snatch (Pause at knee)
95 x 3,3,3
135 x 2
155 x 2
175 x m+1, 1+m

Snatch
175 x 1
195 x 1
205 x 1
215 x 1
225 x 0,1 PR!
Like I said, this last one hurt my back.

Press
95 x 5,5
135 x 3 + 2 sets of static holds
This was when my back really started to hurt. Tried squatting 135 and it just wasn't going to happen.

Pullups
BW x 10,10,8

Sunday - Bench, Snatch, Squat

Rows - warmup

Bench Press
95 x 7
135 x
170 x 5
205 x 5
225 x 5,5

Snatch
95 x 3
135 x 3
165 x 2
185 x 1,1
205 x 1,1

Back Squat
135 x 10
185 x 7
225 x 20

Side raises
45 x 12

Reverse flies
10 x 2x10

Hang Leg raise
BW x 8,8

Thursday - Bench 200x10, Snatch 215 and 225 attempt, Back Squat 225x20

Basically says it in the title, pretty good day.

Bench Press
135 x5
185 x 5
205 x 6
200 x 10

Snatch
95 x 5,3
135 x 3
155 x 3
175 x 2
205 x 1 (didn't mean to jump up this much)
215 x 1
225 (PR attempt) x 0,0

Squat
135 x 10
185 x 10
225 x 20

Cable row
120 x 10,10
160 x 10

Reverse fly
10 x 3x10

Pullups
2x8xBW

Sunday - right lower back hurting

Lower back was hurting so didn't do regular snatches, couldn't really squat either. Probably messed something up deadlifting Tuesday, though it didn't bother me Thursday. I hope it isn't a problem.

Muscle Snatch
95 x 4,4
135 x 3,2,2,2,2,2,
155 x 2,1+m

Tried to snatch but it hurt so I stopped.

Bench Press
145 x 6
165 x 5
195 x 8
205 x 8
155 x 12

Squat
135 x 10
185 x 8
This hurt so I stopped early.

DB carry
85  x 1,1,1 (last time went down and back without putting the weights down)

Pullovers (DB)
65 x 10
85 x 11+6+3 (rest pause)

Friday - bodyweight

Pushups
25, 25, 25, 25
experimenting with wider hand placement

Ab Wheel
2 standing
knee - 10,10,10

Thursday - Snatch 205, Squats 225 x 10, Other

Snatch
95 x 3,3
135 x 3
155 x 2
175 x 2
185 x 1,1
205 x 1
215 x 0

Hang Snatch Pull
185 x 5,5

Squat
135 x 10
225 x 10,10,10

Cable Row
120 x 15,15,10

Reverse fly
10x 10,10,10

Loaded carry
80 DB x 2 lengths (down and back = 1)

Tuesday - Hang Snatches 185, Deadlift and Loaded carries

Hang Snatch
95 x 3,3,3
135 x 2
155 x 2
wrist was really hurting (mainly right side)
165 x 2
175 x 0,1,0 (don't realy know why I missed these...maybe grip width was off?)
185 x 1,0,1,2
Wrist still hurting, and kept it light.

Hang snatch pull
185 x 5,5

Deadlift
135 x 5
225 x 5
315 x 3
365 x 2
405 x 2
445 x 1
495 x 0 (didn't get much off the floor)
Oly shoes, that might have effected it. Belt on the last two sets (445/495)

Dumbell loaded carry
75 x 1 loop, no stops (roughly 4 lengths)
down&back x 3

Monday night - quick bodyweight

Late at night but felt like I had to do some sort of exercise.

Pushups
BW x 20,20,20

Weighted lying leg raise
2.5 x 20,20,20

reverse flies, light

band rows

stretching