12/3
Snatch:
-60 kg x 1
-65 x 1
-70 x 1
-75 x 1,1
-80 x miss, miss, miss
Clean and Jerk:
-80 kg x 1
-90 x 1
-100 x 1
-110 x 1
-115 x 1
-120 x clean no jerk, miss, miss —Clean PR!
Roman Chair Situp:
-25 lbs x 5, 5, 5
Notes:
-snatches too far forward, need to drill them, next week and over winter break lots of technique drills to get it down
-clean PR
-almost had the first jerk
12/3/10
got to the gym late… so I didn’t get a chance to drill cloystreng on the snatches… my bad, kicking but on the clean & jerks though.
Following on the awesomeness of 12/1/10’s clean drill, I did the same for the Snatch. BUT after reading G.Pendlay’s new article http://www.pendlay.com/Lifts-from-the-Hang-The-Self-Coached-Lifters-Best-Friend-_df_52.html …I did my Hang stuff from BELLOW the Knees (BtKn)
BtKn Snatch Pull + BtKn Snatch + BtKn Snatch:
-all 3 = 1rep, not letting go of the bar.
-up to 70kg 1rep… more than 10sets.
—this thing is the shit.
—I didn’t really care about putting a lot of power on the Pull, just hit the spot. On the Snatch I did put power, but the main target was to hit the spot on the top hips. The 2nd Snatch was always a bitch, but as long as I hit the spot the lift was perfect.
—also… I did not worry about shrugging, it happened on its own… just hit it and get under.
Front Squats:
-105kg 3x5
—focusing on NOT letting my chest cave in.
[quote]Neospartan wrote:
12/3/10
got to the gym late… so I didn’t get a chance to drill cloystreng on the snatches… my bad, kicking but on the clean & jerks though.
[/quote]
Don’t worry its cool. It was more like “I know that I should work on technique but who’s going to tell me not to max out instead? :P”
[quote]Neospartan wrote:
—I didn’t really care about putting a lot of power on the Pull, just hit the spot. On the Snatch I did put power, but the main target was to hit the spot on the top hips. The 2nd Snatch was always a bitch, but as long as I hit the spot the lift was perfect.
—also… I did not worry about shrugging, it happened on its own… just hit it and get under. [/quote]
This is how youre supposed to do it. Its a shame that many people you have to rip the hell out of the bar from the floor rather than think of the entire pull as just getting the bar into position before popping it off the hips. I also cringe when a lot of coaches out here emphasize shrugging upward or pulling the bar overtly long to achieve a ‘big shrug.’
12/4/10
Squats:
-135 lbs x 5
-225 x 5
-300 x 3, 1
-225 x 5
Bench Press:
-230 lbs x 5, 4, 4
Chins:
-45 lbs x 2
-90 x 1
-135 x .5
-115 x 1
Single Leg RDL:
-75 x 10, 10
Notes:
-I am not ready to squat heavy the day after maxing snatches and clean and jerks
-took a quick rest after rep 3 set 3 on bench
-squats were hard
12/6/10
Snatch Drill (low hang pull, hang snatch, hang snatch, no dropping bar between reps):
-40 kg x 1
-45 x 1
-50 x 1
-55 x 1
-60 x miss, 1,1,1,1
Front Squat:
-135 lbs x 5
-154 x 5
-225 x 3
-235 x 3
-245 x 3
-255 x 3
-265 x 1
Chins:
-BW x 14 (to failure)
Notes:
-gotta hit the hips, and snatch like a clean
-tough on the hands
-good cue for front squats, probably back squats too: HIPS IN
-got my name written up for breaking the chalk rule…oops
-GOT NEW SHOES: Adidas Power Perfect II. Damn these things are nice, and look nice too.
[quote]cloystreng wrote:
12/6/10
…
-got my name written up for breaking the chalk rule…oops
… [/quote]
You will be OK, they throw those papers away in 1 week.
12/6/10
Jump rope:
-30mins total
-this time I tried to do “running is place” style… as in this article: Your Top Source For Boxing Training Advice
—it took me a few minutes to get grove of it… but also since I had to kick my knees high it tired 3x faster 
—I did these on the matted gym… big fucking mistake!!! It could not get enough “springiness” off my feet.
Ring Dips:
-5reps x8
-every now and then I tried to do a plank, that shit is hard
Ring Reverse Row (feet tucked in)
-3reps x3
—this is super hard.
12/6/10
Front Squat:
185 x 3
205 x 3
225 x 3
235 x 3
255 x 1, 1
Squat:
275 x 2
285 x 2, 2
Push Press:
135 x 3
155 x 3
175 x 3
Stopped here because of some pain in my left shoulder.
Weighted Chin-ups:
45 x 5, 5, 5
70 x 2, 2
90 x 1
Hanging Leg Raises:
6, 6
Ab Wheel
12, 12, 12
Stretching
12/6/10
Front Squat - 80% x 3 x 10 - 260 lbs
Back Squat - 75% x 3 x 3 - 280 lbs
Chins - 25 reps - 5x5 @ bodyweight
Abs - 1 circuit that sucked
snatch
2x3x40
2x45
3x2x50
4x1x55, easy reps
jerk from rack
2x3x50
3x70
2x80
2x85
back squat
3x100
3x115
3x125
3x135
5x140, semi hard maybe two reps left in tank
1x145
5x120, gooood back squats today
then some bb backwork
12/7/10
Clean:
135 x 2
155 x 2
175 x 2
195 x 2
205 x 1
215 x 1
225 x 1
235 x 1 (10 lb pr)
245 x 0, 0
Front Squat:
225 x 3
235 x 3
245 x 2
255 x 1
265 x 1
275 x 0
Military Press:
95 x 5, 5, 5, 5, 5
Just feeling out the shoulder.
Ab Wheel:
12, 12, 12
Stretching
I’ve been having an issue with my left thumb lately that is making it just about impossible for me to snatch. The first joint on the thumb is swollen up right where it contacts the bar when holding it in a hook grip. I’ve been just icing it and trying to avoid anything that aggravates it, but doesn’t seem to be helping so far. Anyone had any experience with this type of problem?
6/7/10
Short workout…
Back Squats:
-did the wave loading this time:
-up to 275lbs 3reps,
-down to 245lbs 3reps x2
-up again 275lbs 3reps
-up more 290lbs 3reps
-down to 260lbs 3reps x2
-back up to 290lbs 3reps
-finish with 290lbs 1rep
3 sets of chin ups
-13,10,6
12/8/10 - Maxing out the deadlift
Deadlift:
-135 lbs x 5
-225 x 3
-315 x 2
-385 x 1
-405 x 1
-420 x 1
-430 x 1
-440 x 0, 0
Dead Stop Rock Bottom Front Squat:
-135 x 5
-185 x 3, 3
-195 x 11 (failure)
Chins:
-BW x 7 (failure)
Notes:
-good deadlift session, broke past what the 1RM calculator said I would get (420 lbs). Tried for 440 but wouldn’t get up past an inch off the floor. Still a good session and I am happy with it.
-did the front squats bottomed out, really for fun
12/8/10
Short on time today so this was a quick one.
Deadlift:
225 x 5
315 x 3
365 x 1
385 x 1
395 x 1
405 x 1
365 x 2
Weighted Chin-up:
45 x 5
70 x 3
90 x 1
115 x 1
Some rear delt work, lots of stretching, and some ab work.
Me deadlifting 430 lbs today.
dp
[quote]cloystreng wrote:
Me deadlifting 430 lbs today.[/quote]
kick ass man,
…in the meantime i will be writing papers for class 
nice brah! Fuck that mixed grip, overhand that sucker!
12/8/10
Back Squat: 80% x 3 x 10 - 300 lbs
Front Squat: 75% x 3 x 3 - 245 lbs
Chins: 30 total - 5 x 6 reps @ bodyweight
Prowler: 6 trips x 20m - 130 lbs
Med Ball slams
[quote]PB Andy wrote:
nice brah! Fuck that mixed grip, overhand that sucker!
[/quote]
I can double overhand double bodyweight (370), but after that it starts to die really quick. I do work sets with double overhand but I didn’t want it to limit me yesterday.
[quote]Neospartan wrote:
…in the meantime i will be writing papers for class :/[/quote]
Good luck. Hopefully I will see you on Friday.
12/9/10
3-pos Snatch - 70% x 3 x 5 sets - 175 lbs
Snatch Pulls - 90% x 3, 95% x 3, 100% x 3 - 225/240/255
Snatch Push Prs - 5/4/3/3/2 - 185/205/225/235/245
Back ext - 3x10
5 rounds w/ no rest - 10 push-ups/10 ankle-grab sit-ups