Yesterday :
Sled pulls
Several x 90#
Pull ups
20
Today:
Snatch warmup
45x5
65x5
85x5
Snatch
95x2
115x1x2
125x1x5
Clean and jerk
135x1
155x1
175x1
155x1
Wrist was still a little irritated, which I'm getting irritated with.
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Yesterday :
Sled pulls
Several x 90#
Pull ups
20
Today:
Snatch warmup
45x5
65x5
85x5
Snatch
95x2
115x1x2
125x1x5
Clean and jerk
135x1
155x1
175x1
155x1
Wrist was still a little irritated, which I'm getting irritated with.
Goblet squat
45x10
Back squat
135x5
185x5
225x5
275x5x3
225x5 w/long pause
Pull ups
15
3 negatives
Back squat
135x5x2
225x5
285x5x3
245x10
Pull ups
30
RDL
245x8
295x8
Tried a new circuit that I'll be incorporating for quite some time. It's not really physically intense but rewarding. It's unlimited rounds of weighted pick ups, carries, and holds using a baby. Really fun!
Deadlift
135x10
225x5
295x3
335x3
385x3x4
275x10x2
Snatch warmup
45x5
65x5
85x5
Snatch
95x3
115x2
125x1x4
135x2
145x2
Had a bit of an epiphany a week ago, haven't been nearly staying tight on my Oly lifts. Most of my snatches resembled power snatches up until the 145, but even that felt like it floated up.
Clean pulls
175x3
225x3x2
Back squat
155x5
185x5
245x5
295x3x5
Pull ups
30
Snatch warmup
45x5
65x5
85x5
Snatch
105x2
125x2
135x2
135x1x4 wanted to go for all doubles
Snatch pull
185x3x3
OHS
45x10
Back squat
155x5
225x5
255x8x3
255x1x6 paused
BTN OHP
95x8x3
Pull ups
30
SLDL
245x5
295x5x3
Deadlift
225x5
315x3
365x1
405x1x4
315x8
225x5 snatch grip
275x5 snatch grip
Sled pushes
90x2
135x10
1 rep = 40ft
Snatch warmup
45x5
65x3
85x3
Snatch
105x2
125x1
135x1
145x0
135x1
First early AM workout in nearly 2 weeks, had some readjusting to do.
Snatch pull
185x3x3
Clean pull
185x3
225x2x3
Tried cleans again, wrist still wasn't cooperating but close.
Back squat
135x3x2
185x3
225x3
255x3
305x3x3
255x3 paused
BTN OHP
95x8x3
Pull ups
30
Was going to do sled work but there was too much frost on the grass. The weight slid too easily.
Pull ups
30
Dips
3x5
Snatch warmup
45x5
65x5
85x3
Snatch
105x2
125x1
135x1x5 on the minute
Clean and jerk
135x1
155x1
165x1x5 in the minute, wrist was manageable
Snatch pull
165x3
185x3
Clean pull
185x2
225x2x2
OHS
45x10
Back squat
135x5
185x5
225x5
265x6x2
245x4x2 paused
OHP
135x3
135x5
155x3 these were tough
Pull up negatives
3x3
KB rows
100x5x2 each
100x8x2 each
Friday evening did some conditioning:
10 burpees + 10 kb swings 100# x 10
Farmers walks with 140#in each hand
3x20 ft
Today: deadlift "deload"
255x100
Did a mix of snatch grip, stiff leg, conventional, and deficit. Min 5reps per set, max 10 reps. Whole posterior chain is shaking.
Snatch warmup
45x5
75x5
Snatch
95x2
115x1x2
125x1
135x1
145x0
Snatch high pull
155x2x2
Clean and jerk
135x1
155x1
165x1
175x1
185x0 surprised at the miss because 175 felt quick. Was passed for time this morning, might have hit the missed lifts if I wasn't short on sleep or rushed.
OHP
95x5
125x5
135x5
155x3
155x2 wanted 3x3
135x5
Goblet squat
45x10
Back squat
135x5
185x5
225x3
275x1
315x2 wanted 3x3
225x3 paused
275x1 paused
Pull ups
30
Pull ups
30
Dips
3x6
Sled pulls
A bunch at 90, 135, 180
Snatch warmup
45x3
65x3
85x3
Snatch
105x2
125x1
135x1
Did some shoulder dislocations as a part of warmup and think it made me too loose.
Snatch pull
165x3
185x3
Clean and jerk
135x2
165x1
175x1x6 on the minute
Clean pull
225x2x2
Goblet squat
45x10
Back squat
135x5
185x3
225x3
255x3x3
All of the above paused
225x10
OHP
135x5x3
Weighted pull up negatives
3x3
SLDL
245x3
315x3x3
Deadlift (yesterday)
135x10
225x5
275x5
335x3
385x5x3
Snatch warmup (today)
45x5
65x3
85x3
Snatch
105x3
125x2
135x1
140x1x6
Clean and jerk
140x2
165x1
185x1x5
Snatch pull
185x2x2
Muscle Snatch
95x3x2
Goblet squat
45x10
Back squat
135x5
185x5
225x5
255x5
Been using a raised heel for the last couple months, some days I feel less stable than others, today was one of those days. Decided I'm going to ditch them for BS since I was a little hesitant to do so in the first place. Did a few small sets without to readjust.
135x3
225x3
255x1
275x1
OHP
95x5
140x5x3
Pull ups
30
Pull ups
30
Sled pulls
A bunch with 90, 135, 180
Dips
3x5
1x5 weighted
Snatch warmup (yesterday)
45x5
65x3
85x3
Snatch
105x2
125x2
135x1
145x2
Front squat (today)
95x10
OHP
95x5
135x3
145x5x3
Back squat
135x5
185x3
225x3
245x2
275x2x8
245x5
Pull ups
10, some weighted
Deadlift
135x5
225x5
275x3
315x2
365x1
405x3x3
Snatch warmup
45x5
65x3
85x3
Snatch
105x2
125x2
135x1x2
Clean and jerk
135x2
165x1x2
185x1
195x1
Hang clean
135x2
145x2
155x2
Hang snatc
95x3
105x3
OHP
5x8
135x5
150x5x3
Front squat
95x10
Back squat
150x5
205x3
245x2
285x2x5
Pull ups
20, some weighted
KB rows
100x10 each side
Pull ups
30
Sled pulls
A bunch at 90, 135, 180, 225
Dips
2x5
1x3 weighted
Snatch warmup
45x5
65x5
85x5
Snatch
105x2
125x2
135x1x2
145x0
Clean and jerk
135x2
155x1
165x1
175x1
185x1
195x1x2
165x2x3
Snatch pull
195x3x3
Tall snatch
95x2
105x2x2
Snatch balance
105x2x2
Squat
45x10 OHS
95x10
135x5x2
185x3
225x3
285x3
285x2x4
245x6
OHP
135x5
155x3x3
135x5
Pull ups
20
SLDL
225x3
275x3
325x3
325x5
Deadlift
135x5
225x5
275x3
335x2
385x1
425x1x2
435x1 PR
455x0
335x5x3
Gonna call 435 a lifetime PR. Back when I hit 440, I was using a bar that was actually 37#, and my lockout sucked.
Snatch warmup
45x5
65x5
85x5
Power snatch
105x2
125x1x3
135x3
Clean and jerk
135x2
165x1x2
185x1x4
Power hang snatch
95x3
115x2x3
Squat warmup OHS & FRONT
45x5
95x5
135x5
Back squat
135x5
185x3
225x3
285x3x2
285x2x3
245x7
OHP
135x3
135x5
155x3x4
Pull ups
30
Pull ups
35
Dips
3x5
Did a few sled pulls but ground was frozen and I was making too much noise for that time of day. I really like these but doing them in winter will be a challenge. I feel like they really helped my stride.
Also did a few farmers carries with just one plate in each hand, focusing on time. These were much harder than I thought, mainly because of grip.
Snatch warmup
45x5
65x5
85x5
Snatch
105x3
125x1
135x0 think my shoulders have been tight recently
115x2x4 from hang
Clean and jerk
135x2
155x1
165x1
175x1x6 otm
Squat
45x10 OHS
95x5 front
135x5 front
135x5
185x3
245x3
285x3x3
285x2x2
245x8
OHP
95x5
135x5
160x3x3
Pull ups
20
SLDL
25x8
295x5
295x8
Snatch warmup
45x5
75x5
Hang snatch
75x3
95x3
115x2x6
Clean and jerk
135x2
165x1
185x1x5
You still playing rugby brah? Mirin lifts
[QUOTE=idunnobrah;1416072353]You still playing rugby brah? Mirin lifts[/QUOTE]
Thanks man. Still going on with rugby, spring season starts in March.
Squat
45x10x2 goblet
135x5
185x3x2
225x3
285x3x4
285x2
255x5
OHP
135x5
160x3x4
Pull ups
30
Pull ups
30 (yesterday) didn't do much else, tried sled pulls but too icy
Today:
Snatch warmup
45x5
75x5
Hang snatch
95x3
120x2x6
Clean and jerk
135x1x2
155x1
175x1
185x1
195x1
175x2
Snatch pulls
175x2x3
Concentrated on tight back, from the floor
Squat
45x10 goblet
135x5
185x3
225x3
255x2
285x3x5
255x5
OHP
135x5
165x3
165x2x3
Did some extra assistance in a short amount of time:
Pull ups
15 some weighted
SLDL
225x8
295x8
Hang snatch
45x3
75x3
95x3
115x2x2
Did these with flat heel. I'd like to do more to diagnose my snatch eventually but my problem seemsto be slow speed dropping into squat, I can't help but power snatch 99% of the time.
KB rows
120x5x2 each side
Deadlift
135x5
225x5
275x3
315x3
365x1
335x5x5
Snatch
45x3
75x3
95x2
115x2x5 all technique work. Grip was about 2" in from collars, everything felt better including setup.
Snatch warmup
45x5
75x5
Snatch
75x3
95x3
115x2
125x2x5
Clean and jerk
135x2
165x1
185x1
195x1x3
Squat
45x10 goblet
135x5
185x3
225x3
255x2
295x2x5
185x5 front
225x5 front
OHP
135x5
165x3x3
Pull ups
30
Pull ups
30
SLDL
135x5
225x8
315x5x3
Dips
2x5
Snatch warmup
45x5
75x5
Snatch
75x3
95x3
115x2
130x1x8
Clean and jerk
130x2
135x1
155x1
175x1
195x0
165x2x3
Snatch pulls
165x3x3
Squat
45x10 goblet
135x5
185x3x2
225x3
255x2
295x3
295x2x4
185x5 front
235x5 front
OHP
135x5
165x3
165x1
155x5
Pull ups
10
Weighted negatives 4
KB rows
120x5x2 each
Single leg hip thrust
1x5, 8, 10 each side
Deadlift
135x5
225x5x2
275x3
315x3x2
365x3x5
225x3x2 snatch grip
275x3 snatch grip
315x5
315x10
Snatch warmup
45x5
75x5
Snatch
75x3
95x3
115x2
125x2
115x2x3
Clean and jerk
115x2
135x2
155x2
175x2x2
Clean grip power snatch
65x5
85x5
95x3x2
105x3x2