June 10th, 2014

WOD

1. Work up to 1 RM Snatch (full)
2. Work up to 1 RM Hang Snatch

3. DE Push/Upper – Press 10 x 3 at 60% + bands (purple) with 1 minute rest between sets

1. 175 lbs.
2. 175 lbs.

3. 105#s/60% plus purple bands (second hole up)

November 30th, 2013

WOD

Find Snatch 1RM

Find Clean and Jerk 1RM

Find Front Squat 1RM

185# in the snatch (split)

220# clean and jerk

280# on my front squat. 

I am still following the Barbell Shrugged weight gain program.  I came into the program a little banged up, recovering from shoulder and hip injuries, and my working max’s were snatch 175, C&J 205 and FS 265 lbs.  I am pretty pumped to have made such solid progress just since the start of the program.  The lifts all felt pretty good today (I had no misses) and I think I left a little on the table for next time. Which is the exact opposite of normal M.O. when maxing out - going until I miss.

My pre-injury PRs are 190 ib. snatch, 230 lb. C&J and 305 lb. front squat.  I have been stuck on those for a looong time.  But I easily see those PRs going down very soon.

September 9th, 2013

WOD

1.    Metcon

1.2.3.4.5... continue as high as possible, alternating between:

Power Clean, 205/140

Muscle up

2.  Snatch practice

1. 9 rounds + 4 PC

Scaled/subbed to 145# power clean and 2 ring rows & 2 strict ring dips in place of muscle-ups

2. Ugh! So tight in the right shoulder still

Did 1 power snatch + 3 OHS with 35# bar.

September 5th, 2013

WOD

1.  Metcon

3 RFT:

500m Row

12 Burpees

21 Box Jumps, 24/20" -  games standards

2.  Snatch Complex

5 sets Across of: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS - pick a weight you can do with no misses.

1. 13:38

2. 75#? – Power Snatch + Hang Squat Split Snatch + Full Split Snatch

August 8th, 2013

WOD

1.  Metcon

"Heartbreak Kid"

3 RFT:

10 Front Squats, 185/135 - from the ground.

20 C2B Pull ups

50 Double unders

2.  Snatch Technique

10x1 OTM @ 70%

3.  Strength

Work up to a heavy set of 10 Romanian Deadlift

1. 17:53!

2^nd and 3^rd round took so long!  Doubles unders did not come easy today, but 185 #s was probably too heavy for me to do for 10 reps in a Metcon. Did them 10, 5/5, 5/5, but there was a lot of rest in between. C2Bs were slow too.

2. 135 #s

3. Worked up to 205 #s

July 29th, 2013

WOD

1.    Metcon

"AMRAP 15 Diane"

Complete 21-15-9-21-15-9...as many times as possible in 15 minutes.

Deads, 225/155

HSPU

2.  Snatch

5 RM, TnG

3.  Clean and Jerk

5 RM, TnG

1. Did all strict HSPUs to work them (since I suck on those) vs. kippng like I normally would.  I was 3 short of finishing 1 round at 15 minutes.  I finished at 16:00

2. 145

3. 145

My back was wiped out and felt beat up when the weight was overhead.  It was probably just tired after Diane plus snatching.  Called it a day at 145

July 15th, 2013

Workout of the Day

1.    Metcon

10.9.8.7.6.5.4.3.2.1 of:

C2B Pull ups

Box Jumps, 30/24"

25 Double unders after every round.

2.  Snatch

5 x Power Snatch + Hang Squat Snatch

1. 14:40

DUs slowed me down a bit, but this felt pretty good.

2. 125, 135, 135, 145, 145 lbs.

July 1st, 2013

Workout of the Day

1.  3 Pos. Snatch

(1) Pockets

(2) Knees

(3) Mid Shin, but off the ground

pause for a full 2 seconds at each position.  work up to a heavy set.

2.  Back Squat

4 x 6 across

3.  5RFT:

250m Row

10 Cleans, 135/95

1. 125 lbs.

2. 255 lbs. across

3. 8:51 power cleans

Metcon was brutal towards the end.  Good one!

June 15th, 2013

Workout of the Day

1.  OTM x 6

3 Squat Snatches at 75%

2.  OTM x 6

3 Squat Clean and Jerks at 75%

3.  3 RFT:

500m Row

7 Power Snatch, 175/115

12 Burpees

1. 135 lbs.

Did as singles/not unbroken (i.e. 1-1-1 each minute)

2. 175 lbs.

Did as singles

Got tough!

3. 11:37

May 24th, 2013

Workout of the Day

A. Every minute, on the minute, for a total of 10 minutes, perform the following:

Snatch x 1

Loading:

*Set 1 – 55%

*Set 2 – 60%

*Set 3 – 65%

*Set 4 – 70%

*Set 5 – 75%

*Set 6 – 80%

*Set 7 – 85%

*Set 8 – 90%

*Set 9 – 95%

*Set 10 – 95+%

B. 3 rounds for time:

20 cals rowing

20 Muscle snatches w/75#s

20 Box jumps

20 kettlebells swings w/1.5 pood

A. Got 175 on set 8 and then missed 185 a couple of times. 

B. Time; Not sure – 7:55?

May 17th, 2013

Workout of the Day

1. OTM x 9

1 Snatches @ 85%

2. OTM x 9

1 Clean and Jerks @ 85%

4. 3 rounds of:

As many unbroken and quick 115# snatches as possible

1-2 minute rest (between rounds)

5. 3 rounds of:

As many unbroken and quick 95# squat cleans as possible

1-2 minute rest (between rounds)

1. Used 165#, felt pretty good

2. Used 200#, Felt heavy, but all complete

3. 11, 8, 8

A lot better!!! Still have to work on going a little heavier, but definitely feeling like I got my power snatch back!

4. 15, 16, 10

Still pretty rough when I get into the ‘teens.

May 10th, 2013

Workout of the Day

1. 5 x 3 OHS across 

2. OTM x 9

1 Snatches @ 80%

3. OTM x 9

1 Clean and Jerks @ 80%

4. 3 rounds of:

As many unbroken and quick 135# Clean and Jerks as possible

1-2 minute rest (between rounds)

5. 3 rounds of:

As many unbroken and quick 75# Power Snatches as possible

1-2 minute rest (between rounds)

1. 155 x 3 x only 3 sets  (forgot about these and had to squeeze them in really quickly
Took all the sets from the ground/no rack used
2.. Used 155#, started out feeling heavy but felt good as sets went on

3. Used 185#, Felt good

4. 8, 7, 7

Getting better.  Fell into a good rhythm better on 3^rd set. Stopped on sets 2 and 3 at the point where I got a little wobbly

5. 20, 20, 15

A little slow after first 15 reps.  Stopped when I started slowing down on set 3

April 26th, 2013

Workout of the Day

1. 3 x 5 OHS across

2. OTM x 6

2 Snatches @ 60%

3. OTM x 6

2 Clean and Jerks @ 60%

4. 3 rounds of:

As many unbroken and quick 135# Clean and Jerks as possible

1-2 minute rest (between rounds)

5. 3 rounds of:

As many unbroken and quick 75# Power Snatches as possible

1-2 minute rest (between rounds)

1. 145 x 5 OHS

2. Used 145#, which was closer to 75% due to really bad math.  But this weight felt about right.

3. Used 145#, which is closer to actual 60% target.  Too light?  But I guess the point is technique practice.  May up the target % anyway.

4. 4, 5, 5

Need to get better on these.  Rhythm better on 3^rd set.

5. 15, 15, 15

Not bad, but still need some work

March 4th, 2013

Workout of the Day

A. Three sets, not for time, of:

Toes to Bar x 10-12 unbroken reps

Box Jump-Overs x 10 reps

(work on speed and efficiency)

Muscle-Ups x 3-8 unbroken reps

B. Four sets of:

Hang Snatch + Snatch

Rest 2-3 minutes

Build over the course of the four sets.

C. Four sets of:

Snatch x 1 rep

Rest as needed

Continue to build with singles for four attempts.

D. Complete as many rounds and reps as possible in 6 minutes of:

115/75 lb Hang Snatch x 5 reps

Handstand Push-Ups x 10 reps

Double-Unders x 20 reps

E. Back Squat

* Set 1 – 5 reps @ 60%

* Set 2 – 3 reps @ 70%

* Set 3 – 2 reps @ 80%

* Set 4 – 1 rep @ 90%

* Set 5 – 1 rep @ 90-95%

* Set 6 – Max reps @ 85%

(no significant pause at the top, just take the time to breath, brace and go)

Rest 2-3 minutes between sets 4, 5 and 6 – less between the first 3 sets.

A. 12 x 3 T2Bs

10 x 3 Box jump-overs

No ring set up for muscle-ups

B. 115, 135, 145, 145

Full squat on hang and snatch

C. 155, 165(F), 165(F), 155

Split – had nothing here

D. I think I got 3 + 6 HSPUs?

Scaled to 95#s for hang snatch and 7 HSPUs per round.

Should probably have down 115 and 5 HSPUs.  Played around with the hang snatches after and got 115 x 5 power snatches.  Getting better at stringing these together.

E.

5 x 210

3 x245

2 x 280

1 x 315

Quit – back felt weak.  Skipped last two sets.

Did 2 x 10 back extensions 

February 26th, 2013

Not sure what else I did today (filling this in a few months later) but one thing that I did was..

Every minute, on the minute, for a total of 10 minutes, perform the following:

Snatch x 1

Loading:

*Set 1 – 55%

*Set 2 – 60%

*Set 3 – 65%

*Set 4 – 70%

*Set 5 – 75%

*Set 6 – 80%

*Set 7 – 85%

*Set 8 – 90%

*Set 9 – 95%

*Set 10 – 95+%

In an ideal world, you would have a coach or training partner assisting you with loading your barbell. Just do your best, and if you get a little bit off on the minute, don’t sweat it. As long as you hit these 10 lifts within 10-13 minutes, that is fine.

I hit 190 in split snatch.  A PR.

February 1st, 2013

Workout of the Day

A. Five sets of:

Front Squat x 1 rep

* Set 1 – 70%

* Set 2 – 80%

* Set 3 – 90%

* Set 4 – 95%

* Set 5 – 100+%

Rest as needed

B. Take 15-20 minutes to build to a heavy Snatch

Let feel dictate the load for your lifting today – if you feel fast and your mechanics are good, keep building. If not, stay lighter and work on speed and mechanics.

C. “Lil’ Lauren”

Three rounds for time of:

225/155 lb Ground to Overhead x 5 reps

225/155 lb Deadlift x 10 reps

Handstand Push-Ups x 15 reps

D. Three sets of:

Weighted Hip Extension x 6-8 reps @ 4022

Rest as needed

Supine Ring Row x 10-12 reps @ 2111

(get as horizontal as possible – feet on a box if you can)

Rest as needed

A. Worked up to 245 lbs., 90% of my 275 lb. 1-RM Front Squat

Felt pretty good, but still staying relatively light

B. Split snatch.  175 and then failed at 185 (Split snatch PR is 180 lbs.)

C.  Not ready to go heavy overhead that many times mixed in with HSPUs.

Did Dianne and got 14:44, about a 50 second PR.

D. Tempo weighted Hip Extension, no weight: 8/6/6

Supine Ring Row, not totally horizontal: 12, 10, 10 – not unbroken (i.e. 10=6/4)

Need to continue to work on supine rows.

January 28th, 2013

Workout of the Day

A. Take 20 minutes to build to today’s heavy Snatch

Let feel dictate the load for your lifting today – if you feel fast and your mechanics are good, keep building. If not, stay lighter and work on speed and mechanics.

B. Five sets of:

Snatch Balance + Overhead Squat

Rest as needed

C. Four sets for max reps in 2 minutes and 30 seconds of:

Row 500 Meters

Handstand Push-Ups x Max Reps

Rest 90 seconds between sets.

D. Three sets of:

Stationary Dips x Max Reps

Rest 30 seconds

GHD Sit-Ups x 15-20 reps

Rest 30 seconds

A. Worked up to 180 lbs in the split snatch.  A PR for the split.

I stopped here because the 20 minutes were up and this was the first rep with any strain (did not want to go super heavy today).  I think that I have more in the tank for next time.

B. 115, 135, 145, 155, 165(F)

C. 5, 6, 7, 6

Getting the HSPUs back, these felt pretty good.  Need to push for that last rep a little harder.

D. Dips: 20, 11, 9

GHDs: 15, 15, bailed (started to feel like a strain on my hip/back when I started this set so I skipped the last one).

I am still only running at 85 to 90%, but I feel much more mobile this week than last week.  Especially so after an ART (active release therapy, not arts & crafts) session on Friday.  Going for two more sessions this week.  Diagnosed as a hip strain, so nothing too serious.

First time I have gone heavy on the snatch since before I got injured on 1/7, I wanted to wait until I was feeling fully up to it.  Trying the split at CJ’s suggestion (Thanks!!!) after going backwards on the squat snatch.  Squat snatch PR is 185#s.  The split snatch felt great today.  I should be able to match and pass my squat snatch PR using the split when I am back to full strength.

January 5th, 2012

Workout of the Day

A. Take 6-8 attempts to build to a heavy-ish Snatch

(please do not take more than 8 attempts.

B. Complete as many rounds and reps as possible in 4 minutes of:

135/95 lb Power Snatch x 10 reps

Double-Unders x 30 reps

Rest exactly 5 minutes, and then . . .

C. Complete as many rounds and reps as possible in 6 minutes of:

115/75 lb Power Snatch x 10 reps

Double-Unders x 30 reps

Rest exactly 5 minutes, and then . . .

D. Complete as many rounds and reps as possible in 5 minutes of:

95/65 lb Push Press x 10 reps

Toes to Bar x 10 reps

Hand-Release Push-Ups x 10 reps

Done as originally posted (4 min AMRAP/6 min AMRAP/5 min AMRAP).

A. Built up to 145 lb. full snatch

B. 2 + 1 PS

C. 3 + 4 PS

D. 3 + 5 PP

5-3-1. Max reps with 340 x 10 (5+ Reps was the goal)

Tried to OHS. I was too beat up from the snatches. Did some OHS and snatch balances

I wish I had done a little better, but I really enjoyed the workout. Squat snatch is really more miss than hit lately. It also seems to take me a while to get in a groove kxon the power snatches lately, so I am glad to get a lot of practice today mixes in with DUs, still a weakness. Got all 10 PS w/115 unbroken. Felt good about that.

December 31st, 2012

Workout of the Day

A. Four sets of:

3-Position Snatch

(high hang, mid-thigh, floor)

Rest as needed

B. Three sets of:

Halting Snatch Deadlift + Snatch Pull

Rest as needed

C. Three sets for times:

Row 300 Meters

135/95 lb Squat Snatch x 7 reps

Rest 3 minutes

D. Back Squat

* Set 1 – 5 reps @ 60%

* Set 2 – 3 reps @ 70%

* Set 3 – 2 reps @ 80%

* Set 4 – 1 rep @ 90%

* Set 5 – 1 rep @ 90-95%

* Set 6 – Max reps @ 85%

(no significant pause at the top, just take the time to breath, brace and go)

Rest 2-3 minutes between sets

A. 115#s, 135 (F), 125, 135 (Got high hang & mid-thigh, but failed on full snatch)

B. 205#s all 3 sets

Snatch form was off on A.  Stayed light on B and just really worked on technique/full extension on pulls

C. 3:00, 2:17, 2:19

First round I was still off and was a little all over the place.  The bar went up okay, just had trouble with getting under the bar quickly/timing.  Form started clicking the 2nd and 3rd round (for the first time in awhile on squat/full snatch).  All singles (need to push to get doubles w/135#s), but it felt really good

D. 5 x 205#s, 3 x 240, 2 x 275, 1 x 310, 1 x 320, 290/85% x 5

I was hoping for more on the max reps, I got 5 reps w/90% a few weeks ago, the last 3 sets felt really heavy today.

December 28th, 2012

Workout of the Day

A. Take 15-20 minutes to build to a heavy-ish Snatch

(Let feel dictate the load here. If you feel fast, keep going up, but the intent here is not that you are aiming for a PR – just groove good mechanics and barbell speed and see where that takes you.)

B. Take 15 minutes to build to a heavy Clean and Jerk

(same – let feel dictate the loads used)

C. For times:

Row 500 Meters

Rest exactly 60 seconds

25 Overhead Squats (135/95 lbs)

Rest exactly 60 seconds

50 Kettlebell Swings (32/24 kg – Overhead if possible)

Rest exactly 60 seconds

50 Wall Ball Shots (20/14 lbs)

Please list times individually. For example: 1:28/0:56/1:41/2:02

A. 145

B. 185

Shoulders really tight and had trouble getting into a full snatch and jerks

C. 1:30/5:01/2:56/2:19

Scaled OHS to 115, still took forever/had to break them up too much