7/25
5 lb snatch PR, total 222-223ish (225+265=490). Positive, but need MOAR PRs.
7/26
Pwr Snatch to 2 singles at 185
Pwr Cj to 225x1x2 and 245x1
F Sqt to 275 x1x2 255x3 225x5x2
Not exactly dynamic on this day. Not very snappy on any lifts, although found that I’m not widening my hands enough when I reset the bar to jerk.
7/26
Pwr Snatch to 2 singles at 185
Pwr Cj to 225x1x2 and 245x1
F Sqt to 275 x1x2 255x3 225x5x2
Not exactly dynamic on this day. Not very snappy on any lifts, although found that I’m not widening my hands enough when I reset the bar to jerk.
7/27
Snatch 95x3x2 (hip) 135x3 155x1 185x1x2 205x1 225x0 245x3x2 (pull complex)
CJ to 205x1 and Pulls to 315x2
Rows and Hypers
7/29 something, but I can’t remember
7/30
Snatch to 95kgx1
Clean to 125x1
Carry Medley x1 (2sandbags and 2 kegs)
Car DL and Stone/Keg Loading
7/31
AM dragonboat races, PM ton of handstand pushups and Ab wheel
8/1
Snatch to 215x1x2, 2 misses at 215, 2 at 225
Drop Snatch to 205x1x2 (needs WORK)
Front Squat to 315x1, then 2x2 275, 225x10
Rower-1 min; 341m, 29 cals
8/2
Pwr Clean to 225x1x4 and 245x1x2 (have to pull the hell out of these rec center bars, they don’t spin at all and they’re really thick)
Front Jerk to 265x2
Back Push Press to 205x6
Pullups and 1min rower-326m, 26 cals
8/3
I think I snatched up to 215x1x2 and 225x0 and did two snatch complexes at 185, but can’t say that for certain since I don’t have my log here in Utah
8/4
Full CJ to 120x1
Pwr Clean + Push Jerk to 110x1x2
Rev Hypers and Chins
8/5-Off (yardwork and painting my mom’s house here in Utah)
8/6 Training at Ute Crossfit; very close to my mom’s house and pretty excellent place to be. Very good Oly bars and platforms, jerk boxes, two yokes, a bunch of stones (lot of baby ones and some bigger stones as well) and I think I even saw a circus dumbbell. If you’re in Salt Lake City, I advise you to check them out. They have open gym times as well as classes so you don’t have to be a Crossfit member if that isn’t up your alley.
Snatch up to 205x1x2 225x1 (tied PR), 245x0x2 then two hang complexes at 185
Pullups on the rings (kinda want to get a pair of these for the gym in Denver)
8/7
Muscle Snatch to 185x1x2
Front Jerk from Boxes to 295x1x2
8/8
Snatch up to 215x1 225x0x3
CJ to 275x1 then 285x0 (missed jerk)
Front Squat up to 320x1 then 265x3x2
Some core
8/9
Pwr Snatch to 185x2 205x1
Clean Pull complexes (topped out around 315)
Pullups n Core
8/10
Snatch to 205x1, 225x0 205x1, 215x1 225x0
F sqt to 275x2 275x3
Core/GMs/pullups
8/11 OFF
Work is absolutely whupping me this week. Highland games Sunday, will try and post some pics if I remember to take any!
Good mornings were a terrible choice!! Back has been f’d for the last week. I skipped the highland games last weekend and didn’t train at all until Friday night.
Snatch 50x3 70x3 85x2 90x1
15 mins of chins/rev hypers/glute ham raises
Plan to CJ, front squat and Prowler in the morning and get back to games practice sunday AM to get ready for Estes Park.
8/20
Hit the track in the morning. Then hit the gym for some CJ. Worked to a few singles at 100kg, then did two complexes of 1 clean+2front squats+1jerk at 100kg. Back holding up, back to the real deal training.
So I guess no more highland games practice. That should make for interesting times in a month or so.
8/21
Box CJ up to 122kgx1 (pr), missed 125 twice
Sledgehammer and Sled Drags
8/22
Snatch to 205lbsx1, 215x0x2, 185x1
Back Sqt up to 295x2
-still feeling out the back, still stiff as hell
3 rounds of pushups/pullups/sprinter crunch
So I guess no more highland games practice. That should make for interesting times in a month or so.
8/21
Box CJ up to 122kgx1 (pr), missed 125 twice
Sledgehammer and Sled Drags
8/22
Snatch to 205lbsx1, 215x0x2, 185x1
Back Sqt up to 295x2
-still feeling out the back, still stiff as hell
3 rounds of pushups/pullups/sprinter crunch
[quote]sledge2 wrote:
So I guess no more highland games practice. That should make for interesting times in a month or so.
[/quote]
Ummmm, what? Something happen here?
[quote]Monopoly19 wrote:
[quote]sledge2 wrote:
So I guess no more highland games practice. That should make for interesting times in a month or so.
[/quote]
Ummmm, what? Something happen here? [/quote]
Not that I know of? Derek said Wayne wasn’t holding any more practices the rest of the year because he’s traveling around and doing other shit. Hasn’t gotta back to me about getting a field entry for Saturday at Estes, so I’m guessing that’s a no go as well.
Finally got my back squared away so I’m doing a 3 week higher volume block to get some capacity work in and accumulate a little more volume before going back to heavy singles. Here’s the last week or so:
8/29
Pwr Snatch 72kgx5x3 (3 sets of 5)
Behind Neck press, Snatch Grip 4x4
Snatch High Pull 95x4x2 110x2x4
B Sqt 245lbsx3 265x4x5
8/30
GPP/rehab
8/31
Muscle Snatch 3x3
Full Snatch from Abv Knee 72x5 85x2x3
Full Snatch 85x2x5
Push Press OH Squat (2 2) 165lbsx1x3
Zotts Press 6x3
Lunge with Bar on Chest 3x3
9/3
AM
Pwr Clean 90kgx5x3
Front Squat Jerk (1 1) 105kgx1x3 120x1x3
Front Squat 90x3 110x3x3
PM
Clean High Pull 100x4x4
Split Jerk from Behind Neck 100x2x2 110x2x4
DB Floor Press 55x10x4
-was supposed to bench but my right should couldn’t even do the bar without serious pain
9/4
AM
Snatch 72kgx4 85x2x4
Bar on Chest Lunge 3x3
Push Jerk 90x4 105x3x4 (I sucks at the jerking of the push)
GH Raise and Reverse Hype 3x10 each
PM
Snatch Grip Press from behind Neck 4x4
Push Press OH Sqt (2 2) 165lbsx1x2 175x1x2 (I can come out of a full snatch no worries, but descending into an overhead squat sucks hard)
Pwr Snatch from Abv Knee 165x4x5
9/5
AM
Clean Pull, Below Knee 100kgx4x3
C+J, Above Knee 100 (2+1)x2, 110x(1+1)x4
Behind Neck Split Jerk 95x4 110x2 120x2x3
Pwr Clean 95x4x3
Reverse Hypers
PM
Pwr Clean+Pwr Clean Below Knee (1+2) 95x4
Front Squat+Jerk 95x1 (2+2) 110x2 (2+2) 120x4 (1+1)
Back Squat 120x5 130x5 140x5 140x5
Reverse Hypers
9/6
KB swings 28kg 3x30
Random ab and upper back work
9/7-9/8 Off
9/9
Push Press +OH Sqt 75kg (2+2)x4
Snatch Pull Abv Knee 85kgx4x3
Snatch 75x4 85x2x2 90x1x2 92x1x3
Lunge w/ Bar on Chest 50x3+3 60x3+3 65x3+3
Muscle Snatch 60kg 4x3
Behind Neck Strict Press, Snatch Grip 60kg 4x3
9/10
AM
P Sn + Abv Knee Pwr Sn (1+2) 70x1x2 75x1x2
CJ 95x1x2 (2+2) 110x1 (1+1) 122x1x2 (fail jerk, almost passed out) 115x1
Cl Pull 125x3 135x2x4
Push Jerk 100x3 105x3 105x3
Front Sqt 110x3x3
PM
Pwr Clean, Below Knee 95x3x5
F Sqt+Jerk (2+2) 95x1 110x1x3
Behind Neck Jerk 110x3x4
9/11
AM
Pwr Clean 95x3 105x2x3
Snatch 75x2 85x2x4 (legs are DEAD)
Sn Pull 95x3 105x2x5
B Sqt 95x6 115x5x3
PM
Sotts Press 4x4 (last set 95 lbs, not bad)
P Sn 75x3x5
CJ from below knee 90x2 (2+2) 105x1x4
Skipped muscle snatch, nervous system is shot to hell
9/12
GPP
-Lots of upper back work along with 3x6 turkish getups w/28kg kettlebell
-3-500m rower sprints, best was 1:42
9/13
Pwr Clean 90x4x3 105x2x3
CJ (1+2) 90x1x5
Cl Pull 90x1+1 110x1+1x5
-1st rep is 10 secs, 2nd rep is fast as possible
Front Sqt 70x6 95x6x4
My body absolutely hates me right now.
TtHoly shit have I really not updated this in a month?!
9/14
Pwr Sn 70x4 75x3x3
Snatch Press 4x4
Depth Jump 4x10
9/17
snatched, cj’d, prowled
9/18
Charlie Francis big circuit
9/20
Sn to 92x1
CJ to 110x1x3
SSB Sqt 3x12 155lbs
9/24
Sn 70x2x3 80x2x5 85x1x5
Pwr CJ to 110x1x2 and 110x(2 1)x5
Sqt to 140x1
Push Press to 100x3x
Pulls
9/27
Pwr Sn to 82x1
-only went up when I landed properly on heels
F sqt to 275x5
C Pull 120x4 135x2x4
9/30
Pwr Clean to 110x1 120x0x2
Push Press to 90x5, 100x3, 95x6
Chinx30
Dips (forcing myself to do these again)
Ab Wheel
GH Raise
Face Pull
10/1
Sotts Press 4x4
Snatch to 80x1
Box Snatch to 80x1x6
Barefoot Snatch to 80x1x4
Low Box Sqt to 315x5x3 (lbs)
Snatch Rack Pull 4x5 315lbs
Yoke Runs to 650x2 runs (no belt)
“Box” jumps to stacked tires (measured 50ish) bunch of reps
Abs
Viking Sqt
10/2
CJ to 120x1x4
Bunch o shoulders
B Sqt to 120x2
10/3
Snatch 50xbunch 70x2x2 80x1x3 85x1x2 90x1x2 92x1 92x0x2 70x3 80x2x3 70x2x2
Pwr CJ 50xbunch 70x3x2 80x2 90x1 90x2 100x1 110x1 110x1 115x1 115x1 117x1 120x0x2 90x(3 1)x3
B Sqt bar 60x3 70x2 100x2 120x2 130x2 142x2
10/4
CJ bar 70x4 80x2 90x2 100x1x3 110x0 110x1 115x1 120x0 100x0 90x(2 1)x2
C Pull 120x2 130x2 140x2x3
F Sqt 60x3 80x2 100x1 110x1 120x1 132x1 100x5 60x5 (1.5sqts)
10/5
Bar n dowel 50x5 70x1x5 80x1x3 85x2 901 95x1 100x0x6 80x2x2 80x1x5
Sn Pull 100x2 110x2x4
Pwr CJ bar/dowel 50x3 80x3 90x1 100x1 107x1 112x1 117x0x2
BSqt 60x3 90x2 110x2 120x2 132x2 145x1
Rev Hyper 2x12
10/6
CJ
50x3 70x2 90x3 100x2 110x1 110x1 115x1 120x0x2 90x3 90x3
Pwr Snatch
50x3x2 60x3 70x1x3 75x1 80x1 80x1 85x1 90x0x3 90x1 92x0x2 92x1
10/7
Snatch
50x3x2 70x2 77x2 85x1 90x1 90x0x5 80x2 85x1 90x1x2
Snatch Pull 5x2 110
Pwr CJ
50x3x2 80x3 95x2 105x2 110x1 110x0x3 100x2 110x1 115x0
Clean Pull 4x2 135
B Sqt to 137x2
10/8
AM Devil Dash 5k
PM
Back Jerk 60x5 80x3 90x3 100x2 110x1 120x1 125x1 130x0x2 110x2 120x1 127x0
Jerk Squat 5x5 up to 150
B Sqt to 130x2
10/9
Snatch 50x6 70x3 82x2 87x1 92x1 97x0x4 80x1 85x1 90x1 95x0 97x0x2
Sn Pull 4x2 110
CJ 50x4 80x2 95x1 105x1 115x0 115x1 120xFJx2 125x0
C Pull 4x2 130
10/10
Snatch 50x3x3 60x2x2 70x2 75x1 82x1 87x1 92x0x3 90x1 90x1 90x1 95x1 100x0
Pwr Clean 60x3x3 80x3 90x2 105x2 115x0x2
10/11
Pwr Snatch 50x3x2 70x2 70x1x2 80x1x3 85x1 87x1 95x0x2
Box Snatch 50x3 70x3 80x1 85x1x1
CJ 60x3x2 80x2 92x1 100x1 107x1 115x1 122x0x2 117x0 100x2 110xFJ 115x1 120x1 125x0
BSqt to 175x1
10/12
Snatch 50x3x3 70x3 80x3 87x1 92x0x3 82x1 85x1 90x1 95x1 100x0x4 92x0 80x1
Box Clean 50x3x2 70x3 90x2 100x1x2 110x0x2 95x1
F Sqt to 135x1 then 115x2 125x2 135x2
10/13
CJ 50x3x3 75x3 90x2 110x1 110x1 115x1 120x0 120x1 125x0x2 110x0 90x3x4 (sqt clean only)
B Sqt to 170x1 180x0 (little too aggressive) 150x3 150x2
Face Pull x60
10/11
Pwr Snatch 50x3x2 70x2 70x1x2 80x1x3 85x1 87x1 95x0x3
Box Snatch 50x3 70x2 80x1 85x1x2
10/11 (cont’d)
CJ 60x3x2 80x2 95x1 100x1 107x1 115x1 122x0 122x0 117x0 100x1x2 110xFJ 115x1 120x1 125x1
B Sqt 60x4 90x2 120x1 140x1 150x1 165x1 170x1 175x1
10/12
Sn 50x3x3 70x3 80x1x3 87x1 92x0x3 82x1 85x1 90x1 95x1 100x0x3 92x0 80x2
Box clean 50x3x2 70x1x3 90x2 100x1x2 110x0x2 95x1
F Sqt 60x3x2 80x2 100x2 115x2 125x1 135x1 115x2 125x2 135x2
10/13
CJ 50x3x3 75x3 90x2 110x1x2 115x1 120x0 120x1 125x0x2 110x0 90x3x4 (sqt clean, no jerk)
B Sqt barx5 70x5 90x2 110x2 130x1 155x1 170x1 180x0 150x3x2
Random Back Work
10/14-nada
10/15
Sn bar/ dowel 50x3x3 72x1x2 82x1 85x0 70x1 77x1 82x1 87x0x2 85x1 90x1 95x0x2 90x0x2 80x2 70x5x3 (complexes)
Sn Pull 90x2 110x2x4
CJ 50x3x2 80x2 95x1 105x1 110x1 115x0x2 105x0
Pwr Cl F sqt jerk (1x2x2) 80x1
Pwr Cl Sqr clean sqt jerk (1 1 1 1) 80x1 90x1
PM
F sqt 50x3x2 70x2 90x1x2 110x1 120x1 130x1 140x0 100x4x2
Snatch Balance; failed at 80, bad position and haven’t done these forever.
Back ext and upper back GMs
10/16
B Sqt barx10 135x3 225x2x2 275x1x2 315x1 365x1 385x1 395x1 415x1 430x0 (close!!)
Pwr CJ 50x3x2 70x2 80x1 95x1 105x1 110x1 115x0x2 95(2 1) x2 100x(2 1) x1
Back Circuit x3
Upper Back GM x10
Pullup w/10kgx3
DB row x10
Back Extensionx10
10/11 (cont’d)
CJ 60x3x2 80x2 95x1 100x1 107x1 115x1 122x0 122x0 117x0 100x1x2 110xFJ 115x1 120x1 125x1
B Sqt 60x4 90x2 120x1 140x1 150x1 165x1 170x1 175x1
10/12
Sn 50x3x3 70x3 80x1x3 87x1 92x0x3 82x1 85x1 90x1 95x1 100x0x3 92x0 80x2
Box clean 50x3x2 70x1x3 90x2 100x1x2 110x0x2 95x1
F Sqt 60x3x2 80x2 100x2 115x2 125x1 135x1 115x2 125x2 135x2
10/13
CJ 50x3x3 75x3 90x2 110x1x2 115x1 120x0 120x1 125x0x2 110x0 90x3x4 (sqt clean, no jerk)
B Sqt barx5 70x5 90x2 110x2 130x1 155x1 170x1 180x0 150x3x2
Random Back Work
10/14-nada
10/15
Sn bar/ dowel 50x3x3 72x1x2 82x1 85x0 70x1 77x1 82x1 87x0x2 85x1 90x1 95x0x2 90x0x2 80x2 70x5x3 (complexes)
Sn Pull 90x2 110x2x4
CJ 50x3x2 80x2 95x1 105x1 110x1 115x0x2 105x0
Pwr Cl F sqt jerk (1x2x2) 80x1
Pwr Cl Sqr clean sqt jerk (1 1 1 1) 80x1 90x1
PM
F sqt 50x3x2 70x2 90x1x2 110x1 120x1 130x1 140x0 100x4x2
Snatch Balance; failed at 80, bad position and haven’t done these forever.
Back ext and upper back GMs
10/16
B Sqt barx10 135x3 225x2x2 275x1x2 315x1 365x1 385x1 395x1 415x1 430x0 (close!!)
Pwr CJ 50x3x2 70x2 80x1 95x1 105x1 110x1 115x0x2 95(2 1) x2 100x(2 1) x1
Back Circuit x3
Upper Back GM x10
Pullup w/10kgx3
DB row x10
Back Extensionx10