jf rugby log

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