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 26, 2013

WOD

1. Front Squat x 5 ascending until form or back feels ‘off’, then drop 10% off the weight and do 3 x 5 with the 90% of the last weight.

2.  Metcon

2RFT:

12 OHS, 135/95

12 Burpees

9 Power Snatches, 135/95

9 Burpee Box Jumps, 20"

6 Squat Snatches, 135/95

6 Burpee C2B

3.  5 sets of 3 Position Squat Clean (High hang, Mid-hang and floor), working up

1. Worked up to 235, then 3 sets of 5 with 210#s

2. 13:59

Scaled/subbed: OHS with 45#s, power snatch with 95#s, split snatch for squat snatch (again with 95#s) and did 6 burpees and 6 strict pull-ups (instead of burpee C2Bs) per round.

September 23rd, 2013

WOD

1. Back Squat x 5 ascending until form or back feels ‘off’, then drop 10% off the weight and do 3 x 5 with the 90% of the last weight.

2. 6 min AMRAP:

6 OHS 135 (scaled to 35# - ouch!)

9 Lateral burpees over the bar

12 TTB

3. Start at 135 (scaled to 75) and perform 1 snatch on the minute and go up 5#s the next minute

4. Work up to a heavy-ish clean and jerk.

1. Worked up to 275# x 5.  Left low back felt a little iffy.  Dropped to 245 and 3 x 5

2. 3 + 4 OHS

3. Started at 75#s and worked up to 135.  Did 135 1 x 3.  Split Snatch

4. Worked up to 135.

Small gains on the snatch and clean and jerks.  Pulls feel easy, overhead still off.

September 19th

WOD

1.    Work up to ‘technical’ 3RM for today on Front Squat, then stop and do one set with the same weight on back  squat.  Continue onward doing sets of back squat reps of 3 each until you reach a technical 3 RM back squat for today.

2. 7 sets of:

Slow snatch deadlift-split snatch-snatch balance (split)

1. 245#s x 3 (form break) front squat

265#s x 3 (left side of low back felt off)

Did 3x3 back squat at 245#s

2. 45-65-75-85-95-95-95

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 26th, 2013

WOD

1. For time:

21-15-9

Thrusters w/75 #s

Rings Rows

Ring Dips (Strict/non-kipping)

2. Light Snatches 

3x1

3. 3 sets, NFT

10 GHDs

10 Back extensions

Scaling/subbing due to injury sucks!

1. 9:55

2. 75#s

3. Complete.

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 25th, 2013

Workout of the Day

1. 1RM Snatch

2. 8 min AMRAP 

7 power snatches, 115#s

14 C2Bs

21 Box jumps, 24 inches

1. 185 lbs. 

2. 2 + 10 box jumps (2 + 31 reps)

July 8th, 2013

Workout of the Day

1.   "Open Test"

AMRAP 20:

50 Wall Balls

50 DU

40 BJ, 24/20

40 TTB

30 Burpees

30 C2B

20 Power Cleans, 145/100

20 Jerks, 145/100

10 Snatches, 145/100

10 Muscle ups

2. Snatch

3x1, heavy

2x2, moderate

3. Oly Pause Squats

8x3 Back Squat, 5 second pause at rock bottom 

1. 16 Power Cleans (I realized afterwards that I used 155 vs. 145 lbs. Shock it!!!)

2. 3x1: 155-165-165lbs.

2x2: 145-145lbs.

(all split snatches)

3. 205-205-205-215-225-225-225-225lbs.

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

May 3rd, 2013

Workout of the Day

1. 3 x 5 Front Squat across

2. OTM x 9

1 Snatches @ 70%

3. OTM x 9

1 Clean and Jerks @ 70%

4. 3 rounds of:

As many unbroken and quick 115# Power 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)

6. Farmers Walk 200 meters

1. 245 x 5 OHS

2. Used 145#. Split Snatch

3. Used 165#,
4. 5 5, 5

Need to get better on these. 

5. 12, 12, 12

Not bad, but still need some work
6. 2 pood kb in each hand.  BARELY made it without dropping the KB once

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 18th, 2013

Workout of the Day

  

A. Three sets, not for time, of:

L-Sit x 45 seconds

Double-Unders x 40-50 reps

Handstand Push-Ups x 5-15 reps

(work your weakness on the HSPU – if you’re strong with strict, but don’t kip well, practice kipping efficiency. If you kip well but aren’t strong with strict, perform strict. Adjust the reps based on your ability and whether you chose strict or kipping.)

B. Every minute, on the minute, for a total of 12 minutes, perform the following:

Snatch x 1.1

(rest 10-15 seconds between singles)

Loading:

*Sets 1-2 – 60-65%

*Sets 3-4 – 65-70%

*Sets 5-6 – 70-75%

*Sets 7-8 – 75-80%

*Sets 9-10 – 80-85%

*Sets 11-12 – 85-90%

Goal is perfect speed and mechanics for these sets.

C. Three rounds for time of:

3 Snatches @ 75% of 1-RM

5/3 Muscle-Ups

7 Ring Dips

(performed on same rings as muscle-ups)

D. Three sets of:

Halting Snatch Deadlift x 3 reps @ 8221

Rest 90 seconds

GHD Sit-Ups x 15 reps

Rest 90 seconds

Use straps for the deadlifts. And make sure you read the tempo correctly! You will descend the barbell down slowly over the course of 8 seconds – maintaining perfect position with chest over the barbell and lats engaged the entire time. You get 2 seconds at the bottom to reset yourself, then perform another snatch deadlift, breath and brace at the top, and then another 8 second descent down for a total of 3 reps.

A. Strict HSPUs 4-4-4

DUs 50 total: 36/14, 34/16, 42/8

L-sits 30 seconds total: 20/10, 20/10, 12/10/8

B. Split snatch – felt good/fast today

minutes 1-2: 115, 120 lbs.

3-4: 125, 130

5-6: 135, 140

7-8: 145, 145

9-10: 150, 155

11-12: 160, 165

C: 6:12 @ 135 lbs. – split snatch

Did singles on all the snatches and muscle-ups

Dips unbroken

D. 185, 205, 205 lbs. Sn DL

15, 15, 15 GHDS

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.