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The snatch from Wednesday. Still catching high and then OH squatting it, but i think i caught it lower than last time i got a video.
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You’ve got some good power in the snatch, bar speed is great off the hips
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8/7/2023 Monday
Hell continues. Shit ain’t been easy at my house lately. I am looking forward to a break.
Warmup:
8 rounds EMOM J4gga complex. 65lb. Good stuff.
Front squat
3x3x155
Push press
3x3x135
Sgdl
3x3x225
Dumbbell C&P
75; 90; 95.
Left arm first, then right arm, 1 rep at each weight.
FS were a bit of needed deload. Don’t have the capacity to push it today, plus i got my goal of 225 last week.
Was very happy with the db c&p.
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Here if you need to talk about it mate. Or message me through other means
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@simo74 and @atlas13 it’s been good just having the chance to communicate privately with you folks. It isn’t macho but the fact is that just telling someone else about what’s happening is very helpful.
In fact I’ve felt better the last day or so just getting some things off my chest.
8/9/2023 Wednesday O-lift practice day:
J4gga Complex:
8 rounds EMOM 65lb. Tall snatch from hips, OH squat, snatch balance, squat snatch from hips.
Snatch:
2x85
2x85
2x105
2x105
2x125
2x125
1x135
1x135
(May have misremembered some sets/reps but that’s pretty close. Went E2MOM the whole way, except 3 minutes for the last 2 sets. More comments below.)
Clean and Jerk:
105; 105; 125; 125; 145; 145; 155; 155; 165.
E2MOM for these mostly again. The 165 went just fine and I can obviously get 175 but I keep putting it off.
Full-depth BTN or standing sots press, one set with just the bar.
Incline DB bench, rear and side raises, biceps curls, pullups, triceps extensions - just one or two sets of each, nothing hard.
*I keep thinking I need my snatch depth to be lower before I spend time at 135lb. I now believe it should be the other way around: I need to spend time at 135lb and eventually get my depth lower as I become more confident. Took a video of the second 135lb snatch today and yeah, I catch too high, but if I weren’t concerned about that, I can be really happy that I’m taking 135 from floor to ceiling in one smooth motion, regardless of whether I catch it at the bottom or not. So I’ll plan to change my approach from here on. @j4gga2 would you let me know if you disagree? *
*Clean and Jerk felt good. Usually I feel beaten up through the arms and shoulders, and didn’t this time. A good sign. Also interestingly it felt like the clean was my worst part; but I can certainly clean more than this, it will just look uglier. *
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I think this is very reasonable. Would you consider doing a “snatch + OH squat” complex as your main heavy lift?
If you can build up to an OH squat at 135, I think your probability of getting under the bar for the snatch at that load will be much higher
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Thank you sir this is what I was thinking!
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8/11/2023
6 rounds EMOM of the J4gga complex 65lb
Front Squat:
3x135
3x3x185 - of note: 3x175 or 2x185 was my starting point for the challenge, I believe, and now I’m doing 3x3 and considering it a semi-deload.
Full Clean:
Up to 165lb, two singles, and several singles on the way up. Wasn’t quite happy with technique, thought this would help, but I think knowing I have to jerk the weight actually makes me clean it better. Rather than just cleaning for the sake of cleaning. Anyway all of these had the full front squat at the end, with a more or less shoddy front-rack.
DB C&P: Failed 95LB on the left side, two attempts; got it on the right on the first attempt.
Couple sets of bis tris and delts.
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8/14/2023
60 minutes of Snatches per @T3hPwnisher 's awesome “simple strength” post. (You can use that name for free, Pwn. Like easy strength, except it’s not easy, it’s simple.)
6 minutes: EMOM J4gga snatch complex 65lb
40 minutes: 20 rounds E2MOM of snatches, sometimes with an extra OH squat, from 85lb up to 135lb and mostly at 135lb.
14 minutes: EMOM snatches 115lb
And that was literally it.
Thumbs have new blisters from all the hook gripping, but this was exactly what the doctor ordered today.
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That distinction is huge, and you’re demonstrating it here for sure! Good work dude.
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8/16/2023
One hour of clean-and-jerk.
It went like this:
6 minutes EMOM J4gga snatch complex.
The remaining 54 minutes consisted of EMOM, E2MOM, or E3MOM clean-and-jerk. The highlights were:
-155 for a few rounds
-165 for at least 2 rounds
-135 for, I think, 15 rounds - going E2MOM the last half of the session.
During that last half I squeezed in pullups, biceps, and triceps - not a lot, mind you - in between rounds.
Thanks Pwn once again. I think the focus on floor-to-overhead movement can be transformative despite the fact that I’m not lifting anything seriously heavy, like a deadlift or squat. I don’t have the mental bandwidth to deal with that stuff right now anyway, so high speed low drag really fits the bill this week.
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8/18/2023
One hour of taking things mostly from the floor to overhead, mostly with dumbbells.
6 minutes EMOM J4gga snatch complex. With 85LB this time instead of the usual 65 - a good step up.
DB snatches - which I may have never tried before and are cool.
DB waiter walks
Pullups - 2x5
DB C&P - worked up to 95LB once each arm. First set went well. Tried again and beefed it on the left, still got it on the right. (I always do left first for this reason - it’s my worse arm).
DB clean once and jerk three times: 3 sets on each side using a 70 or 75.
DB snatches again, this time seeing how heavy I can go. Up to 80 or 85 lbs.
DB farmer walks, two, with 100lb DBs in each hand and straps. My fingers locked up into claws after each set.
Was great.
Was nearly laughing to myself at all the odd characters in the gym - it was a little later than my usual time - may have to write something about that.
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Really means a lot to read that dude. And floor to overhead is SUCH a long stroke that it’s going to have some solid development for it. If in doubt, just work that 10% assistance rule in. I’m thinking of using that time for breathing squats/deadlifts.
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8/20/2023 Sunday
A (very rare) sunday bonus session, off-program. Bench press, incline bench press, pullups, barbell rows, hip thrusts, pec flyes, curls, side raises. Probably some other stuff too. Just an opportunity to do some things in the gym that I don’t normally make time for.
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8/21/2023 Monday
One hour of snatches.
OK 6 minutes of the J4gga snatch complex EMOM, followed by:
3 minutes EMOM of 65lb snatches with a 30 second sit in the bottom of the OH squat, followed by:
51 minutes of - mostly E2MOM snatches.
A few reps had an extra OH squat. And at one point I unloaded to the empty bar to drill the “turnover” which apparently I suck at, need to keep elbows above the bar for longer, then got back up to weight. Most reps were at 125 and 135lbs.
And since @T3hPwnisher didn’t want to count waiter walks, I did some AFTER the 60 minutes were up 
70lb DB, snatch it and waiter walk, then repeat on the other side. Just once per side - I was running behind already.
Got a video of one of the 135lb snatches, will post in a sec.
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That’s news to me…
But either way, I’m glad you found a way to yes for you!
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Lol i was just messing around. But i thought i read you saying waiter walks belong in the 10% so i truly waited until after minute 60 just for you personally!
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