5/5/11
Snatch
warmup
65 x 3
85 x 3
105 x 2
135 x 2
155 x 1
165 x 1
175 x 1
185 x 0, 0
Clean
155 x 2
175 x 2
185 x 1, 1
195 x 1, 1
Snatch Pull
195 x 2, 2
Chinups
25 x 5, 5, 5
stretching
update: haven’t been lifting too much this week. shitty sleep due to finals. should get back into it tomorrow.
5/6/11
*Not a bad first day back. went sort of moderately heavy, but not heavy enough for me to grind it out.
Mid-hang clean - medium 3RM - 225 lbs; 90% x 3 x 2 - 205 lbs
Power snatch - 70% x 3 x 3 - 170 lbs… why oh why am I good at snatches but not power snatches? Don’t get it.
Clean deadlift - medium 5RM - 315 lbs
GMs - 3 x 5 - 115 lbs
4 Prowler sprints: 30 sec rest between;
120m
90m
60m
30m
[quote]cloystreng wrote:
[quote]Neospartan wrote:
WUT UPZ!!!
Hey fellas right now I am finishing my 2nd week of Officer Candidate School. I finally got enough time to get on the interwebz for longer than 15minutes.
The other day at a gym we are authorized to use in our barracks (very small, with a few weights and kettle-bells) I did some bellow the knee cleans with 155lbs… and god I felt weak.[/quote]
Hey its good to hear from you! I saw some pictures you put up on Facebook!
Do you have a scale there? Any idea what you weigh now? Hopefully now that you are in OCS you can lift more and run less but I know nothing about the army so who knows. Good luck though.
…[/quote]
Nah man here in OCS we run a lot more! For example:
-Monday 3-4mile agility group run.
—here we run 1mile to a stadium and the do sprints in that stadium. Then we run back. The pace is 7:00min per mile.
Wednesday going to a 7mile conditioning ruck march. (ruck with 50lbs)
Friday is usually running. 4mile battalion run (8:45min per mile) or 3-4mile release run (6.8min per mile) or some field activity.
I do a little bit of lifting on Saturdays or Sundays.
hey neo, did you sign up for a specific branch in your contract, or will you find out towards the end of OCS? I’m not sure how OCS works with that. anyways, I’m sure you are looking forward to some leave time, and then BOLC II or whatever they call it now.
[quote]Neospartan wrote:
[quote]cloystreng wrote:
[quote]Neospartan wrote:
WUT UPZ!!!
Hey fellas right now I am finishing my 2nd week of Officer Candidate School. I finally got enough time to get on the interwebz for longer than 15minutes.
The other day at a gym we are authorized to use in our barracks (very small, with a few weights and kettle-bells) I did some bellow the knee cleans with 155lbs… and god I felt weak.[/quote]
Hey its good to hear from you! I saw some pictures you put up on Facebook!
Do you have a scale there? Any idea what you weigh now? Hopefully now that you are in OCS you can lift more and run less but I know nothing about the army so who knows. Good luck though.
…[/quote]
Nah man here in OCS we run a lot more! For example:
-Monday 3-4mile agility group run.
—here we run 1mile to a stadium and the do sprints in that stadium. Then we run back. The pace is 7:00min per mile.
Wednesday going to a 7mile conditioning ruck march. (ruck with 50lbs)
Friday is usually running. 4mile battalion run (8:45min per mile) or 3-4mile release run (6.8min per mile) or some field activity.
I do a little bit of lifting on Saturdays or Sundays.
[/quote]
Cool! Thats a lot of running though. Good luck! Btw, check the video from today if you get the chance. I beat your back squat 
=---------------------------------------------------------------------
Friday - Back Squat PR, Snatch, Clean and Jerk, Clean PR
Last day in the SPH for the semester, had to go big in everything. I figured I could hit 350 in the back squat, but NO WAY I could do double bodyweight at 370. I mean really, a 40 lb jump in back squat? Check it out though.
Back Squat:
-135 x 5
-185 x 2
-225 x 1
-275 x 1
-315 x 1
-335 x 1 (PR)
-345 x 1 (PR)
-370 x 1 (PR)
-380 x miss (stuck at the bottom)
Snatch:
-50 x 2
-60 x 1
-70 x 1
-75 x 1
-80 x 1
-85 x 0,1
-90 x 0,0,0 (wasn’t finishing the pull)
Clean and Jerk:
-90 x 1
*jerk sucked, arms tired. Decided to just clean.
Clean:
-100 x 1
-110 x 1
-115 x 1
-120 x 1
-125 x 1
-130 x 1 (PR)
-135 x 1 (PR)
Notes:
-2 PRs in one day!
6/5/11
Workout 1
Snatch pull
70x3
90x2
95x2
100x2
105x2
110x2
Low Row
35x8
35x8
35x8
Session2
Front Squat
70x3
110x2
115x2
120x2
120x2
125x1
130x1
135x1
137x1
140x0
Dead Pull of Clean
110x2
120x2
120x2
130x2
140x2
150x2
Squats felt heavy but doable, just missed the 140. One more heavy clean and jerk session then start relaxing towards the comp! Got a good bit of time off next week, halo and force unleashed 2 I think!
This will be my 4th ever comp. Results so far have been: 1. 75/100 2.85/100 3.95/117 4.?? openers will be 97/120, with second lifts at 104/125
Congrats on the PRs cloystreng!
I PR’d my clean today, but was only 120 
(squatted 165 but missed 170 and the end of a long workout)
I PR my two weeks ago (372 lbs - missed 382 also)
keep it up!
Onward and upward…
[quote]NewWorldMan wrote:
Congrats on the PRs cloystreng!
I PR’d my clean today, but was only 120 (squatted 165 but missed 170 and the end of a long workout)
I PR my two weeks ago (372 lbs - missed 382 also)
keep it up!
Onward and upward…[/quote]
Thanks! Did you jerk it?
Looking back, I feel like I should have at least attempted the jerk…though in reality I would NOT have made it.
5/7/11
Overhead squat - heavyish double - 245 lbs; 90% x 2 x 2 - 220 lbs
Push Press - 3 x 5 reps - 155 lbs
Back Squat - 3 x 5 reps - 275 lbs
Pendlay row - 3 x 5 reps - 155 lbs
Front/side planks - 2 x max
5/7/11
Afternoon:
power snatch - 45kg x 2, 55x2, 60x2, 65x2, 70x2, 75x2, 80x1, 85x0x1, 90x1, 93x0x0x0x1 (PR), 95x0x0, 80x1
Power snatches felt pretty good so I just kept going up until I was basically doing squat snatches and I ended up hitting a 3 kg PR. I’m definitely good for the 95 but by then I was outta juice. Soon hopefully. On my way to 100.
Evening:
C+J - 45x3, 65x2, 80x2, 90x2, 98x1, 103x1, 107x1, 111x1, 115x0, 103x1
Front squat - 100x2, 125x1, 135x1, 143x1, 147.5x1 (PR), 150x0
Clean sucks. Hit a front squat PR.
Cloy, I wish I had your clean. I can jerk at least 130, probably more, but I can’t clean for shit.
Alec
[quote]ape288 wrote:
5/7/11
Afternoon:
power snatch - 45kg x 2, 55x2, 60x2, 65x2, 70x2, 75x2, 80x1, 85x0x1, 90x1, 93x0x0x0x1 (PR), 95x0x0, 80x1
Power snatches felt pretty good so I just kept going up until I was basically doing squat snatches and I ended up hitting a 3 kg PR. I’m definitely good for the 95 but by then I was outta juice. Soon hopefully. On my way to 100.
Evening:
C+J - 45x3, 65x2, 80x2, 90x2, 98x1, 103x1, 107x1, 111x1, 115x0, 103x1
Front squat - 100x2, 125x1, 135x1, 143x1, 147.5x1 (PR), 150x0
Clean sucks. Hit a front squat PR.
Cloy, I wish I had your clean. I can jerk at least 130, probably more, but I can’t clean for shit.
Alec [/quote]
Thats funny, I was just thinking I wish I had your jerk. Snatch too. I figure if you can powersnatch my squat snatch, you can at least snatch 100 kg? My clean has always been ahead of my other stuff. If only my split jerk didn’t suck so much…
I’ve never really had a problem with cleaning. Barring it being so heavy that I can’t get any speed on the bar, I have never had any trouble getting under. I don’t think I’ve ever missed a clean once racked either. Too bad my other lifts aren’t so good though lol. Good luck to you.
[quote]cloystreng wrote:
[quote]NewWorldMan wrote:
Congrats on the PRs cloystreng!
I PR’d my clean today, but was only 120 (squatted 165 but missed 170 and the end of a long workout)
I PR my two weeks ago (372 lbs - missed 382 also)
keep it up!
Onward and upward…[/quote]
Thanks! Did you jerk it?
Looking back, I feel like I should have at least attempted the jerk…though in reality I would NOT have made it.[/quote]
No, I ‘attempted’ the jerk w/the 115. My jerk is lagging FAR behind my clean. My strength is going up, but the consistency of the technique is not getting any better. Being 6’3" with long levers (78" finger tip to finger tip) makes the pulling easy, but leaves a long way for me to get under the bar
[quote]NewWorldMan wrote:
[quote]cloystreng wrote:
[quote]NewWorldMan wrote:
Congrats on the PRs cloystreng!
I PR’d my clean today, but was only 120 (squatted 165 but missed 170 and the end of a long workout)
I PR my two weeks ago (372 lbs - missed 382 also)
keep it up!
Onward and upward…[/quote]
Thanks! Did you jerk it?
Looking back, I feel like I should have at least attempted the jerk…though in reality I would NOT have made it.[/quote]
No, I ‘attempted’ the jerk w/the 115. My jerk is lagging FAR behind my clean. My strength is going up, but the consistency of the technique is not getting any better. Being 6’3" with long levers (78" finger tip to finger tip) makes the pulling easy, but leaves a long way for me to get under the bar :-([/quote]
Just keep practicing the lifts they will improve.
If it helps, I am 6’ with a 76’ armspan.
[quote]cloystreng wrote:
[quote]ape288 wrote:
5/7/11
Afternoon:
power snatch - 45kg x 2, 55x2, 60x2, 65x2, 70x2, 75x2, 80x1, 85x0x1, 90x1, 93x0x0x0x1 (PR), 95x0x0, 80x1
Power snatches felt pretty good so I just kept going up until I was basically doing squat snatches and I ended up hitting a 3 kg PR. I’m definitely good for the 95 but by then I was outta juice. Soon hopefully. On my way to 100.
Evening:
C+J - 45x3, 65x2, 80x2, 90x2, 98x1, 103x1, 107x1, 111x1, 115x0, 103x1
Front squat - 100x2, 125x1, 135x1, 143x1, 147.5x1 (PR), 150x0
Clean sucks. Hit a front squat PR.
Cloy, I wish I had your clean. I can jerk at least 130, probably more, but I can’t clean for shit.
Alec [/quote]
Thats funny, I was just thinking I wish I had your jerk. Snatch too. I figure if you can powersnatch my squat snatch, you can at least snatch 100 kg? My clean has always been ahead of my other stuff. If only my split jerk didn’t suck so much…
I’ve never really had a problem with cleaning. Barring it being so heavy that I can’t get any speed on the bar, I have never had any trouble getting under. I don’t think I’ve ever missed a clean once racked either. Too bad my other lifts aren’t so good though lol. Good luck to you.
[/quote]
I think I caught that 93 around parallel and those misses at 95 pulled me just below I’d say. 85 or 90 is probably the point where the power snatch starts to blur with squat snatch for me lol. But I felt like I could pull anything overhead yesterday, I just can’t always hold it. What is your snatch PR? Those attempts I took at 95 in that video are the most I’ve ever tried. I don’t know that I could do 100 right now but I think I’m getting close. It may be more of a mental than physical thing.
That’s one of my problems with cleans. Sometimes I’m too scared to go under it if I feel like I didn’t pull it high enough. Then I watch the video and it’s clear that the bar was pulled well high enough, I just bitched out. The missed attempt on my last vid looks like I should’ve been able to get under it, but I hesitated then had to dump it.
For me the jerk has always felt pretty good. It’s just a matter of telling myself I have to drop my hips. I’m always drive it off the shoulders with full force, I just have to focus on pushing my body down. If I do that, chances are I’m gonna make it. I’m certainly no coach, but from what I remember it does look like you can afford to drop down a bit lower on your jerks. Maybe that’s the cue you need to focus on to get your next pr.
[quote]ape288 wrote:
[quote]cloystreng wrote:
[quote]ape288 wrote:
5/7/11
Afternoon:
power snatch - 45kg x 2, 55x2, 60x2, 65x2, 70x2, 75x2, 80x1, 85x0x1, 90x1, 93x0x0x0x1 (PR), 95x0x0, 80x1
Power snatches felt pretty good so I just kept going up until I was basically doing squat snatches and I ended up hitting a 3 kg PR. I’m definitely good for the 95 but by then I was outta juice. Soon hopefully. On my way to 100.
Evening:
C+J - 45x3, 65x2, 80x2, 90x2, 98x1, 103x1, 107x1, 111x1, 115x0, 103x1
Front squat - 100x2, 125x1, 135x1, 143x1, 147.5x1 (PR), 150x0
Clean sucks. Hit a front squat PR.
Cloy, I wish I had your clean. I can jerk at least 130, probably more, but I can’t clean for shit.
Alec [/quote]
Thats funny, I was just thinking I wish I had your jerk. Snatch too. I figure if you can powersnatch my squat snatch, you can at least snatch 100 kg? My clean has always been ahead of my other stuff. If only my split jerk didn’t suck so much…
I’ve never really had a problem with cleaning. Barring it being so heavy that I can’t get any speed on the bar, I have never had any trouble getting under. I don’t think I’ve ever missed a clean once racked either. Too bad my other lifts aren’t so good though lol. Good luck to you.
[/quote]
I think I caught that 93 around parallel and those misses at 95 pulled me just below I’d say. 85 or 90 is probably the point where the power snatch starts to blur with squat snatch for me lol. But I felt like I could pull anything overhead yesterday, I just can’t always hold it. What is your snatch PR? Those attempts I took at 95 in that video are the most I’ve ever tried. I don’t know that I could do 100 right now but I think I’m getting close. It may be more of a mental than physical thing.
That’s one of my problems with cleans. Sometimes I’m too scared to go under it if I feel like I didn’t pull it high enough. Then I watch the video and it’s clear that the bar was pulled well high enough, I just bitched out. The missed attempt on my last vid looks like I should’ve been able to get under it, but I hesitated then had to dump it.
For me the jerk has always felt pretty good. It’s just a matter of telling myself I have to drop my hips. I’m always drive it off the shoulders with full force, I just have to focus on pushing my body down. If I do that, chances are I’m gonna make it. I’m certainly no coach, but from what I remember it does look like you can afford to drop down a bit lower on your jerks. Maybe that’s the cue you need to focus on to get your next pr. [/quote]
Thanks for the tip! I agree wholeheartedly. Among other errors, my back knee is almost always straight. When I bend it, the jerk is easy. Otherwise it looks ugly as hell and I sometimes miss.
I guess its probably a mental thing for getting under the barbell. I used to be unable to get under a snatch, but somehow that just went away. I think taking 9 or 10 misses at max in one session does that to you. Just gotta drop, though I do remember that I used to be afraid (subconciously) of it.
I know what you mean with the bar height in the clean. Back in December I sprained my ankle cleaning 115 kg, and I sprained it really bad. My right knee touched the ground, between my legs with my foot still flat.
After that, I had a lot of trouble willing myself to get under cleans. Especially when I got back to the point where I was cleaning about 110 and 115, because thats what I got hurt at. I would get this huge pull, the bar would almost clear my chest, but I refused to get under it, pussying out. It took me being able to clean 115 SO easily, and then being able to hit 120 no problem, that I got rid of that. I don’t really know how to get over that fear, but you just have to do it somehow. Gotta be able to pull under a weight far to heavy to get back up, and be willing to let it crush you if that is whats going to happen, I guess.
I’m no coach either, so good luck.
My snatch PR is 93. Jerk PR 123, but I didn’t even try to jerk last week so maybe I could get more out of it.
Edit:
I just noticed that your body seems to crunch in on the clean catch. Maybe thats an issue to work on?
[quote]cloystreng wrote:
…
Cool! Thats a lot of running though. Good luck! Btw, check the video from today if you get the chance. I beat your back squat
=---------------------------------------------------------------------
Friday - Back Squat PR, Snatch, Clean and Jerk, Clean PR
Last day in the SPH for the semester, had to go big in everything. I figured I could hit 350 in the back squat, but NO WAY I could do double bodyweight at 370. I mean really, a 40 lb jump in back squat? Check it out though.
Back Squat:
-135 x 5
-185 x 2
-225 x 1
-275 x 1
-315 x 1
-335 x 1 (PR)
-345 x 1 (PR)
-370 x 1 (PR)
-380 x miss (stuck at the bottom)
Snatch:
-50 x 2
-60 x 1
-70 x 1
-75 x 1
-80 x 1
-85 x 0,1
-90 x 0,0,0 (wasn’t finishing the pull)
Clean and Jerk:
-90 x 1
*jerk sucked, arms tired. Decided to just clean.
Clean:
-100 x 1
-110 x 1
-115 x 1
-120 x 1
-125 x 1
-130 x 1 (PR)
-135 x 1 (PR)
Notes:
-2 PRs in one day! [/quote]
Good man… way to go big as the semester ends. I forgot that UMCP was about to end soon.
Right now I don’t know what I can B.squat, but I am sure 100kg will be too fucking hard.
@PB Andy:
I branch out in 2 weeks, and I want to branch Infantry. Then we continue training in the field for another 5weeks, and the 12th week we are just hanging out.
BOLC-B is the next class. I am not sure when it starts but I know it is 13weeks long. IF BOLC-B starts late (as in 2months after I graduate OCS) I will knock out Airborne School in the meantime as it is only 3 weeks long.
8/5/11
Crossfit Manchester/ Bannatyne 8/5/11
Session 1-Not in the mood to lift one bit. No sleep and a bad day yestreday
60x3
80x0,1
90x1 coach said it was the quickest he’d seen me move
95x1
97x1
104x0
104xdamn close
Clean and jerk
60x1
80x1
100x1
112xmiss jerk
120xmiss jerk
120x0
110x1
120x1 So easy it was untrue
Session 2
Squat
60x3
100x2
130x1
150x1
155x1
160x1
165x1
Pullup
BWx6
BWx5
Low Row
28x12
35x12
42x10
Was happy with my snatchign and with my C&J once i started driving up straight. One more session before the comp now.
Been having Tart’s Cherry juice to improve recovery the last few workouts and it really has worked a treat!
[quote]cloystreng wrote:
[quote]ape288 wrote:
[quote]cloystreng wrote:
[quote]ape288 wrote:
5/7/11
Afternoon:
power snatch - 45kg x 2, 55x2, 60x2, 65x2, 70x2, 75x2, 80x1, 85x0x1, 90x1, 93x0x0x0x1 (PR), 95x0x0, 80x1
Power snatches felt pretty good so I just kept going up until I was basically doing squat snatches and I ended up hitting a 3 kg PR. I’m definitely good for the 95 but by then I was outta juice. Soon hopefully. On my way to 100.
Evening:
C+J - 45x3, 65x2, 80x2, 90x2, 98x1, 103x1, 107x1, 111x1, 115x0, 103x1
Front squat - 100x2, 125x1, 135x1, 143x1, 147.5x1 (PR), 150x0
Clean sucks. Hit a front squat PR.
Cloy, I wish I had your clean. I can jerk at least 130, probably more, but I can’t clean for shit.
Alec [/quote]
Thats funny, I was just thinking I wish I had your jerk. Snatch too. I figure if you can powersnatch my squat snatch, you can at least snatch 100 kg? My clean has always been ahead of my other stuff. If only my split jerk didn’t suck so much…
I’ve never really had a problem with cleaning. Barring it being so heavy that I can’t get any speed on the bar, I have never had any trouble getting under. I don’t think I’ve ever missed a clean once racked either. Too bad my other lifts aren’t so good though lol. Good luck to you.
[/quote]
I think I caught that 93 around parallel and those misses at 95 pulled me just below I’d say. 85 or 90 is probably the point where the power snatch starts to blur with squat snatch for me lol. But I felt like I could pull anything overhead yesterday, I just can’t always hold it. What is your snatch PR? Those attempts I took at 95 in that video are the most I’ve ever tried. I don’t know that I could do 100 right now but I think I’m getting close. It may be more of a mental than physical thing.
That’s one of my problems with cleans. Sometimes I’m too scared to go under it if I feel like I didn’t pull it high enough. Then I watch the video and it’s clear that the bar was pulled well high enough, I just bitched out. The missed attempt on my last vid looks like I should’ve been able to get under it, but I hesitated then had to dump it.
For me the jerk has always felt pretty good. It’s just a matter of telling myself I have to drop my hips. I’m always drive it off the shoulders with full force, I just have to focus on pushing my body down. If I do that, chances are I’m gonna make it. I’m certainly no coach, but from what I remember it does look like you can afford to drop down a bit lower on your jerks. Maybe that’s the cue you need to focus on to get your next pr. [/quote]
Thanks for the tip! I agree wholeheartedly. Among other errors, my back knee is almost always straight. When I bend it, the jerk is easy. Otherwise it looks ugly as hell and I sometimes miss.
I guess its probably a mental thing for getting under the barbell. I used to be unable to get under a snatch, but somehow that just went away. I think taking 9 or 10 misses at max in one session does that to you. Just gotta drop, though I do remember that I used to be afraid (subconciously) of it.
I know what you mean with the bar height in the clean. Back in December I sprained my ankle cleaning 115 kg, and I sprained it really bad. My right knee touched the ground, between my legs with my foot still flat.
After that, I had a lot of trouble willing myself to get under cleans. Especially when I got back to the point where I was cleaning about 110 and 115, because thats what I got hurt at. I would get this huge pull, the bar would almost clear my chest, but I refused to get under it, pussying out. It took me being able to clean 115 SO easily, and then being able to hit 120 no problem, that I got rid of that. I don’t really know how to get over that fear, but you just have to do it somehow. Gotta be able to pull under a weight far to heavy to get back up, and be willing to let it crush you if that is whats going to happen, I guess.
I’m no coach either, so good luck.
My snatch PR is 93. Jerk PR 123, but I didn’t even try to jerk last week so maybe I could get more out of it.
Edit:
I just noticed that your body seems to crunch in on the clean catch. Maybe thats an issue to work on?[/quote]
Ya if your back knee is too straight I would assume that means your hips are staying relatively high and could stand to dip a bit more.
Ahaha ya I cave at the upper back occasionally on the catch. My upper back is weak relative to my hips and thighs. It shows up on my deadlift, my front squat, hell even my back squat sometimes. It happened on 110 I think from that video, though I’ve hit plenty of solid lifts at 110 and even a couple at 115 without caving. I just have to focus on keeping the bar as close as possible.
In November I hurt my wrist lifting at SPH by not getting under a clean fast enough. My elbow jammed into my thigh and my wrist took like 2 months to heal. So now I’m scared to go under cleans sometimes, go figure lol.
Anywayy, I hit a solid 90kg snatch today. I’ll post the video up later after I get my squats in.
Ed Ache, what’s your BW if you don’t mind me asking?
Alec
[quote]ape288 wrote:
In November I hurt my wrist lifting at SPH by not getting under a clean fast enough. My elbow jammed into my thigh and my wrist took like 2 months to heal. So now I’m scared to go under cleans sometimes, go figure lol.
[/quote]
SPH? Meaning?
Ed Ache, good luck!