I'd like some shoulder boulders... w/a side of gunz and round glutes of peace

[IrishLassie78]

5/30/17

Warm-up/Technique Stuff:
Warm-up:
3 Rounds w/Empty Barbell
8 GHD Hip Extensions
8 Lateral Lunges
8 Front Squats

1 Round w/Empty Barbell
5 High Hang Clean
5 Hang clean
5 Clean

Technique Primer: 3 Muscle Clean + 3 Push Press:
Bar, 25, 28

Muscle Snatch Triples:
28, 30, 32, 34

Clean + 2 Jerks:
35, 40, 43 x 3, 45 x 2 *Easy as pie. Which it should be because this is only 70 and 75%

Clean DL:
65 x 4 x 5

Front Squat:
35 x 4
45 x 4
55 x 4
65 x 4 First two reps felt pretty easy, the last two were grindy. I was supposed to do 5 sets at 85%, which is what this is, but I knew 5 sets of 4 reps at this weight wasn't going to happen, or at least not with good form, so I dropped some weight. My leg strength is definitely getting there but the endurance with weight at that high of a percentage is definitely still a work in progress
60 x 4 x 4

[IrishLassie78]

5/31/17

Warm-up/Technique Stuff:
Foam rolling & banded stretching of everything

Burgener Snatch Warm-up

3 Tall Snatch High Pull + 3 Tall No Feet Snatch
Bar
25 x 2
30 x 2

No Feet Snatch:
Triples
30 x 2
33 x 2

Doubles
35 x 3 *Whole purpose of these is to continue to reinforce an active pull under the bar as well as to break me of the habit of moving my feet out too wide in the receiving position. My ankle mobility is vastly improved and my range of motion in my knee is all the way back so there's no physical reason for me to moving my feet out so much. If I can bring my feet in for my receiving stance, I'm going to have a much more stable bottom position and be able to handle much heavier loads. I thought I took video but my phone is retarded. Apparently deleting crap out of your phone doesn't actually delete crap out of your phone and you have to go through this convoluted process to permanently delete the sh!t you don't want in your phone So I've permanently deleted the junk in my phone and now have room for video.

Met-Con:
21, 15, 9 Reps
20" Box Jumps
95lb BOR
***3:58

Seated CG Row:
85 x 8 x 4

Face Pull:
45 x 15 x 4

Decline Plate Pull-over/Decline Weighted Sit-Ups:
Pull-Over - 25 x 10 x 4
Sit-Up - 25 x 10 x 4

Weighted Back Extensions/Tabletop Plate Holds:
Back Extensions - 25 x 10 x 4
Plate Holds - 25 x 30sec x 4

[bbowsh54]

5/31/17

Warm-up/Technique Stuff:
Foam rolling & banded stretching of everything

Burgener Snatch Warm-up

3 Tall Snatch High Pull + 3 Tall No Feet Snatch
Bar
25 x 2
30 x 2

No Feet Snatch:
Triples
30 x 2
33 x 2

Doubles
35 x 3 *Whole purpose of these is to continue to reinforce an active pull under the bar as well as to break me of the habit of moving my feet out too wide in the receiving position. My ankle mobility is vastly improved and my range of motion in my knee is all the way back so there's no physical reason for me to moving my feet out so much. If I can bring my feet in for my receiving stance, I'm going to have a much more stable bottom position and be able to handle much heavier loads. I thought I took video but my phone is retarded. Apparently deleting crap out of your phone doesn't actually delete crap out of your phone and you have to go through this convoluted process to permanently delete the sh!t you don't want in your phone So I've permanently deleted the junk in my phone and now have room for video.

Met-Con:
21, 15, 9 Reps
20" Box Jumps
95lb BOR
***3:58

Seated CG Row:
85 x 8 x 4

Face Pull:
45 x 15 x 4

Decline Plate Pull-over/Decline Weighted Sit-Ups:
Pull-Over - 25 x 10 x 4
Sit-Up - 25 x 10 x 4

Weighted Back Extensions/Tabletop Plate Holds:
Back Extensions - 25 x 10 x 4
Plate Holds - 25 x 30sec x 4

Awesome work, IrishLassie!!

I love how colorful your workout summaries are...

Happy Training!

[IrishLassie78]

Awesome work, IrishLassie!!

I love how colorful your workout summaries are...

Happy Training!

Thanks! It's how I entertain myself at work

[IrishLassie78]

6/1/17 -

Warm-up Technique Stuff:
Warm-up
2 Rounds
10 Walk-out on hands
10 EB OHS

Burgener Snatch Warm-up

Technique Primer
3 Tall Snatch + 2 Snatch Drop
Bar, 20, 25

Snatch Doubles:
28, 30, 32 x 3, 35 x 3 ***Those no feet snatches from Wednesday paid dividends. My coach said my bottom position looked perfect

Snatch Pull Triples:
45 x 5

Behind the Neck Snatch Grip Push Press:
30 x 4, 34 x 4, 38 x 4 x 5 ***Azzhole barbell slipped and scraped half the skin off the back of my neck on the 2nd to last working set. It hurt.

Back Squats:
45 x 4, 55 x 4, 65 x 4, 75 x 4 x 5 ***BOOOM! 20 reps at 85% of what I was thinking was my 1RM. The last two reps of the last two sets felt hard but I never once felt like I wouldn't make it back up. Also no hip shifting and no knees collapsing. I was really happy with these and my coach said he is, "continuously a little blown away I had a knee surgery not even 6 months ago and I'm already squatting better and more weight than most of the other women in barbell club."

Thoughts --- I haven't been called out for hitching in my snatches or cutting my second pull short in several weeks, so there's definitely improvement there. Leg strength is coming back and my knee feels pretty good. Both my knees get stiff sometimes, and so do my hips, but that's to be expected and nothing out of the ordinary for me. This is why I have to warm up for my warm-ups If my shoulders aren't freaking massive after all these behind the neck presses I'm going to be very put out.

[IrishLassie78]

6/3/17

Snatch:
30, 32, 34, 36 x miss, 36 x miss **My coach made me walk around the building to get out of my own head... He knows me well..., 36, 38, 40**Finally... this weight has been giving me fits since my meet, 38, 36

CJ:
40, 43, 45, 48, 50, 52, 50, 48 ***That first 48 felt funky but the rest were great

Strict Press:
30 x 4, 32 x 4, 34 x 4, 36 x 4 **Need to test my 1RM with these. I think I've got at least 40

Good Morninging:
35 x 6 x 4

6/4/17

Block Snatch:
25 x 2, 28 x 2, 30 x 2 x 2, 33 x 2 x 2, 35 x 2 x 3, 38, 40, 35, 38, 40, 38, 40 ***Mental PR

3 Snatch 1st Pull + High Pull:
45 x 5, 50 x 5 ***Damn it I know I can snatch this. I WILL snatch this in the next few months.

Conventional DL:
65 x 5, 85 x 3, 95, 100, 105 **That's a PR. I haven't tried a conventional DL in I don't even know how long. Sumo started the fukkery with my knee a year and a half ago. Sumo is easier for me, but my knee doesn't like them so I decided to play with these.

BB BOR:
50 x 5 x 5

Monster Walks:
Side to Side - White Band x 10 x 3/side
Forwards & Backwards - White Band x 10 x 3/each direction each leg

I was so happy to get that 40kg monkey off my back. Once I took my head out of my ass Saturday those lifts were soooooooooooooo easy. 50kg I'm coming for you.

So I have some EXCELLENT news. My job struggles are finally ending. I'm starting a new position on 6/19. I'll be working in back office operations, which means no dealing with the public I also got a pretty fat pay bump which I was not expecting.

In other news, I'm going to a weightlifting seminar in a couple of weeks taught by Vladimir Safonov. He's one of Team Russia's coaches. There are 4 or 5 of us from my barbell club going. I'm stupid excited.

[aquamarine84]

Congrats on the new gig & nice workout!

[HARRYBEAST]

Sounds like 2 awesome things happened! Congrats on both

[IrishLassie78]

Congrats on the new gig & nice workout!

Thank you

Sounds like 2 awesome things happened! Congrats on both

Thanks

[IrishLassie78]

6/5/17

Technique Primer: 3 Tall Clean + 2 Front Squat:
Bar, 25, 35

Muscle Snatch Doubles:
Bar, 25, 28, 30, 33, 35

Clean & Jerk:
40, 43, 45 x 2, 48 x 3 **Super Easy. The working sets were 75 and 80% respectively. Based on how stupidly easy these feel I think my 1RM has gone up significantly.

Clean Deadlift:
55 x 4 x 5 ***I'm an idiot and can't kilo math. Was supposed to be 65 kilos... Derp... I wondered why this felt like nothing at all.

Front Squat Triples:
45, 55, 65 x 5 **Last set was hard but not stupid. Really happy with these.

CDL Do-Over:
65 x 4 x 5 ***That's more like it.

[IrishLassie78]

6/7/17

No Feet Tall Snatch Triples:
Bar, 45, 55

Snatch Pull + No Feet Snatch:
65 x 2, 70 x 2

No Feet Snatch:
75 x 2, 80 x 2, 85 x 4

Snatch Grip RDL:
115 x 5 x 5

RG BOR:
115 x 5 x 5

Jerk Drive Triples:
85, 115, 135 x 5

CG Seated Row:
85 x 8 x 4

Face Pull:
50 x 15 x 4

Was at the Globo gym and didn't feeling like doing math so you get pounds today. Really good workout was really good. Snatches felt great. Definitely getting my confidence back. 85 is cake. Jerk drives were because Tuesday I was cutting my drive short. And I want to get used to feeling heavier weight on my shoulders again. I've also apparently forgotten how the record button on my phone works because I thought I had recorded the snatch singles, but alas, I recorded nothing. Again.

[IrishLassie78]

6/8/17

Technique Primer: 3 Position Snatch:
Bar, 25, 30

Snatch:
33 x 2, 35 x 2 x 2, 38 x 1 x 3 **These were really, really good. Speedy Melissa was speedy. When I don't death grip the bar my turnover is really quick and snappy. Just gotta make that the habit and not squeezing the bar for dear life like I have a tendency to do.

Snatch Pull:
43 x 5 x 5

Snatch Grip BHN PP:
39 x 4 x 5 **Much, much better than last week. Managed to keep the skin on the back of my neck this time

Back Squats:
45 x 4, 55 x 4, 65 x 4, 75 x 4 x 5 ***Other than the last rep of the last set these were very, very doable today.

[anandagirl]

Yay for the new gig!!!!!! <3

[IrishLassie78]

Yay for the new gig!!!!!! <3

Thanks I'm so excited!

[IrishLassie78]

6/10/17

3 Second Pull to Hang + Hang Snatch:
Bar, 25, 30

Snatch:
33, 35, 35, 38 missed twice, 35, 38, 39, 40 missed twice, 35 x 1 x 3, 38 ***So. Much. Fukkery. I am really not happy with myself at all right now. I don't know what my problem is with these right now but they felt absolutely awful. I had such high hopes after how they felt the rest of the week and then today was a three ring sh!tshow again. I am disappoint...

Clean & Jerk:
40, 45, 48, 50, 52 x 2, 50, 48 **These were totally fine. Really easy even.

Strict Press:
Bar x 4, 25 x 4, 30 x 4, 35 x 4, 38 x 2, 1, and 1. ***Happy with how these are progressing. Couldn't string together all 4 at 38 though. Next week maybe.

Good Morning:
35 x 5 x 5 **I hate these fukking things. They are so awkward. My coach says I'm doing them right but they feel wretched.

So yeah, I am not pleased with my mental midgetry with the snatches at all. It's ridiculous. I don't know why I can't seem to get my head out of my ass for more than a day. My coach said he's never seen anyone who is as hard on themselves as I am for absolutely no reason whatsoever. He gave me a pep talk about all the things I do have going for me and things that have gotten so much better in the past couple of months, but I'm having a really hard time seeing it at the moment. I mean, my leg strength is coming back pretty quickly now, my upper body strength is definitely improving, and on Tuesdays and Thursdays I look like I know what the fuk I'm doing. It's just Saturdays that are a fukking disaster week after week... He also asked if I've been sleeping because he said I look like I haven't slept in a month. He's right. I do look like I haven't slept in a month. I'm in bed for 8+ hours most nights but I do wake up about 500 times a night. Either because I have to pee or there's some little noise or something. So my sleep quality is basically garbage. I don't know what to do about it. I've literally tried everything. Nothing. Works. Not melatonin, not ZMA, not plain magnesium. Nothing. Works. And I keep waking up at like, quarter to 6 every damn day. Regardless of what time I went to bed. And I can NOT go back to sleep. I'm kind of at my wit's end with this nonsense. I think this week I'm just going to do a mini-deload; just go to barbell club and skip my Wednesday extra practice/accessory day. If I do anything Wednesday it'll just be a short easy-ish met-con. And I'm strongly considering take the following week completely off from lifting of any kind. I've got that seminar coming up this coming weekend which will involve 8 hours of lifting/learning/listening both Saturday and Sunday and that week will be my first week at my new job so that would be a good time for me to take a physical and mental break. I haven't taken a real deload since I was cleared to start lifting again at the end of January so it's probably past due if I'm totally honest with myself.

Today I'm going to work on some complexes with light weight to see if I can't iron out at least a little bit what was going wrong yesterday, namely not getting my knees out of the way on the first pull and then not getting them back under the bar fast enough in the second pull. So something like snatch lift-off + snatch pull + snatch (or hang snatch), and then maybe some kind of met-con involving power cleans, pull-ups, and box jumps or something fun like that.

[anandagirl]

Hugs

[IrishLassie78]

Hugs

Thanks I don't know why I all of a sudden forget how to snatch on Saturdays. It's making me crazy. I spent 2 hours just on technique crap on Sunday trying to fix the fukkery

[IrishLassie78]

6/13/17

Tech Primer: 3 Tall Clean + 3 Push Press:
Bar, 25, 35

Muscle Snatch:
Bar, 25, 28, 30, 33, 35, 37 ***At the rate I'm going I'll be muscle snatching more than I actually snatch

Clean & Jerk:
35, 40, 45 x 2 x 2, 48 x 1 x 4 ***Super easy. Since the weight was light I worked on not letting my feet/knees turn out to the sides as much. A little external rotation is perfectly fine, mine is excessive. Working on fixing that.

Clean Deadlift:
80 x 4 x 5

Front Squats:
45 x 4, 55 x 4, 65 x 2, 69 x 2 x 5 ***These felt GREAT. I can smell the front squat PRs coming

I won't bore anyone with the details of my Sunday fixing sh!t day. I spent two hours working on segmented snatch pulls, snatch pull + snatch complexes, and a bunch of posterior chain accessory crap.

Today I've got EMOM's on deck for clean pulls, power cleans, and hang power snatches. The whole purpose of these is to work on speed through the second pull and not give me time to think too much. And also to teach me to be able to power snatch well on purpose in case I'm ever in a situation where I'm at a meet or something and my knees or hips are not having full lifts. They're all sets of 5's too so this will also be good conditioning.

[anandagirl]

Thanks I don't know why I all of a sudden forget how to snatch on Saturdays. It's making me crazy. I spent 2 hours just on technique crap on Sunday trying to fix the fukkery

Fuk the fukkery LOL

[IrishLassie78]

6/14/17

Clean Pull:
12 Min EMOM - 85 x 5, 115 x 5, 135 x 5 x 10

Power Clean:
12 Min EMOM - 65 x 5, 75 x 5, 85 x 5 x 3, 95 x 5 x 3 105 x 3 x 4

Hang Power Snatch Triples:
12 Min EMOM - 55, 60, 65 x 5, 70 x 5

Chinese Snatch Pull Triples:
10 Min EMOM - 85 x 10

You get pounds because Globo Gym. The whole purpose of this workout was to work on speed through the second pull. EMOMs remove time to over think my set-up which I think has been a big part of my problem lately. This was actually a fun workout and I think it was very productive. Weights are pretty light to reduce stress on my body and to make sure I stay as fast as possible. I'm going to keep this around for a while.

[anandagirl]

Heheh I always wonder if I will ever be comfy with kilos. Until I am, I'm not a real powerlifter LOL

[IrishLassie78]

Heheh I always wonder if I will ever be comfy with kilos. Until I am, I'm not a real powerlifter LOL

I swear kilo plates are heavier than the supposed pound equivalent. 40kg = 88 pounds supposedly but I swear it feels more like 100.

[IrishLassie78]

Last Thursday's training was a total POS. I mean awful. Like I'd never touched a barbell before awful. I literally cried all the way home from the gym. Everything felt so unbelievably sh!tty. I couldn't back squat what I front squatted on Tuesday. Seriously one of the worst days I've ever had in the gym. But... The seminar I went to this weekend as AH-MAZING. I learned so much and fixed a lot of my issues by just changing a couple of little things. The biggest thing was my feet and where/how my weight is balanced. I had no idea I was transferring my weight back and forth so much between my heels and my toes until it was pointed out to me. I literally spent half an hour just on pulls and keeping my weight through my whole foot as long as possible. It changed literally everything. The other cue that fixed my snatch fukkery was (and yes I know how hilarious this sounds) about imagining you're taking your shirt off with the bar. You don't stop pulling your shirt off half way up just like you shouldn't stop pulling on the bar half way up just because your body is going down. It also helps with the concept of keeping the bar close and fixed my habit of banging the bar off my hips. We are also able to get my elbows moving faster just by not letting me fully grip the bar until the split second right before lift off. No death grip = no slow hands and no slow elbows. The other thing I worked on a lot was my jerk dip. I have a tendency to dip too fast which cuts off my drive and sometimes causes me to pitch forward. So we worked on slowing down my dip and really focusing on keeping my chest high. And I got some tips on how to fix my excessive external rotation of my feet when I move them into my receiving stance. And that again, had a lot to do with keeping driving down through my entire foot until I absolutely have to come up on my toes to move my feet out. And I learned to squat jerk. All I have to say about that lift is there a reason like 4 people use it in competition. It's very difficult to get the timing and you have to be 100% precise with where all your body parts are in relationship to each other. Also if you have sh!tty shoulder mobility, forget it. It ain't gonna happen. I have pretty good shoulder mobility so once I figured out the timing of it I was able to get several reps with 30 kilos. The guy doing the seminar said everyone in Russia trains squat jerks at least weekly. They start them out doing it as kids to develop timing, proper positioning, and shoulder mobility, and they keep on doing it throughout their lifting careers whether they use it in competition or not. So 6+ hours of lifting on Saturday and 5 hours of lifting on Sunday and I'm pretty well toast but it was all totally worth it. We're deloading this week at the gym and I'm planning on powering all of my lifts this week regardless because I'm old and my knees are cranky. Speaking of powering, we did some hang power snatches on Saturday and I think that's the first time I've ever done really good intentional power snatches. After 11 hours of full depth lifts over the weekend, I need a break. Speaking of full depth, I did two sets of two paused squats at 80 kilos yesterday, I think it's pretty safe to say my 1RM is higher than the 85 I've been basing my percentages off of.

[anandagirl]

Sorry you had such a chitty training session last week, but holy cow, Saturday sounds awesome <3

[bbowsh54]

Hope all is well, IrishLassie!!!

Glad you enjoyed the seminar you went to a couple weeks ago.

Happy Tuesday, and Happy training!!

[ucsumma]

I wonder why the session was a fail?

Have things picked up since? When in doubt.....EAT ALL THE THINGS!!!!

[IrishLassie78]

Sorry you had such a chitty training session last week, but holy cow, Saturday sounds awesome <3

It was AH-MAZING! I learned so much. My new goal in life is to do as many of these things as I can reasonably afford.

Hope all is well, IrishLassie!!!

Glad you enjoyed the seminar you went to a couple weeks ago.

Happy Tuesday, and Happy training!!

Yeah, it was so great. It's made a pretty immediate difference in my lifting, except when I revert to bad habits, but practice makes permanent so I keep practicing and practicing

I wonder why the session was a fail?

Have things picked up since? When in doubt.....EAT ALL THE THINGS!!!!

Hi Stranger! How've you been? I thought of you the other day and wondered where you'd been lurking I think it was an accumulation of ****ty sleep quality and eating crap. Things have definitely gotten better except for this past Saturday. Everyone had a ****ty training session Saturday though so I didn't feel as bad about it as I normally would. I am eating all the things now. I've been working with Eat to Perform for nutrition coaching and we've been working my carbs/calories up and up and up, and I keep dropping weight the more food we put in me (which is actually a pretty ludicrous amount) but I feel like I'm 10 feet tall and bullet proof despite some nagging IT band issues.

I've been MIA the past couple of weeks. The new job is going great but I'm definitely a LOT busier. It's been a lot to learn and I still have a lot more to learn but so far I really like it. But then at the point I'd reached, I'd like anything not involving Joe Public Training, outside of this past Saturday has been really damn good except for some IT band issues causing problems with my squats, which is NOT what I want right now. My coach started me on pre-rehab/rehab program he did himself when he had similar issues and it's definitely helping. I'm almost back to normal and I think I'll be able to handle my back squat doubles at 80% today (we were doing 90% last week and it was just NOT happening, which really pissed me off because up until maybe two weeks ago my squats were outstanding).

[DieselsMom]

Back in and catching up.

[IrishLassie78]

Wow... I haven't been in here for almost two months. Will definitely have some catching up to with everyone else's logs. Life has been crazy busy. I love my new job but I am working a LOT. I've been putting in around 50 hours a week so between that and training, I'm busier than a one-legged man in an ass kicking contest. Training has been a mixed bag of awesome and bullsh!t. I've been dealing with a couple of different injury issues that have been making training interesting at best and defeating at worst. I will say that my snatches have improved tremendously. A couple of weeks ago I had one of those training sessions where all the lights came on and I get things in my body now that I was only getting in my head until then. Clean and Jerk has been giving me fits because of the injury issues. My non-surgically repaired knee has gone down the crapper rapidly. I'm doing all the rehab things and being smart and listening to my body when it starts telling me, "Not today girlfriend," but it's been a lot of two steps forward, one and half steps back. I've also had some issues with my back and hips from having the one leg longer than the other. I've been seeing a chiropractor for that and it's helped significantly but I really have to pay attention to what I'm doing when I'm pulling so I don't let my hips shift and my right leg try to pull back behind the left one. My snatching hasn't been too horribly effected by the issues which I think is mostly because the weights aren't as heavy but C&J has definitely taken a hit. I've been stuck at 45kg with my snatches and an ugly 45 at that but I think with how snatches have been going through this current training phase, I'm going to have 50 soooooooooonnnnn. I did get a 64kg C&J PR a couple of months ago, but I haven't even sniffed it since. 55 has been about all I'm good for thanks to my ******* knee. I have only been squatting sporadically since it seems like every time I do, I'm incapacitated for a week at least. The issue I'm having is that my knee cap isn't tracking the way it's supposed to, so it sticks and pops and grinds, which occasionally hurts like hell and causes it to swell up like a mofo. Heavy squats, regardless of how I wrap, tape, whatever my knees, seem to exacerbate it. I have a meet 4 weeks from yesterday and my goal for the next few weeks leading up to that is to train smart, get over the fact that I'm not going to put up the total I had hoped to because the C&J weight isn't going to be there, and just focus on great technique, productive training, and making 6 lifts. I'm not going to worry about the weight on the bar, just executing my lifts (whatever they end up being) under the pressure of being judged. White lights is all I need to care about right now. Then after this meet I'm planning on taking a solid two weeks completely off lifting. But then my nephew is due to be born 10/6 (the meet is 10/7) so I might not even compete at all depending on when my sister goes into labor and all that fun stuff. I'm planning on hitting up open gym today to do yesterday's workout that I skipped because my knee still felt like crap from Thursday's sh!tshow training session. This cycle has been a ton of volume. Saturdays have been a 10 minute EMOM of snatches @80%, followed by the same for C&J, followed by a 10 minute E2MOM of back squat triples at 80%. I'm going to do the snatches and C&J from blocks to save some wear and tear on my knees. Will probably power the cleans and do push jerks instead of splits, and skip the squats in favor of a boatload of pre-hab stuff but it should still be a productive day. I will try to get some video and post that up later. Hope everyone is doing well

[IrishLassie78]

Well, no video because I left my phone here in the kitchen. Fun workout with fun people though. I've stopped going to the globo gym all together. It was getting too crowded and they always have some kind of "class" (and I use that term loosely) going on when I was there trying to lift. I felt like I had no room because even when there was plenty of space people felt the need to stand right on top of me and some people apparently had a problem with me dropping a barbell from overhead. So I've been at the CF box lifting anywhere between 3 and 5 days a week depending on how my body is behaving. My coaches are cool with me coming in and working on whatever I feel like I need to work out on outside of barbell club so it works. I absolutely love the people at my weightlifting gym and the more I get to be around them the happier I am. So today's lifting:

***Weights are in kilos***

Block Snatch Doubles:
25, 30, 33, 35, 32, 34, 36, 33, 35, 37 x 3 ***Wave loading works well for me so I don't over-analyze what's on the bar. Most of these were pretty good. Some where slower than I would have liked. I can feel my body wanting to hesitate because of my knees even though it doesn't need to so I had to fight that a little but overall these went well.

Block Power Clean Doubles:
35, 40, 45, 42, 45, 48, 45, 48, 51, 45, 48, 52 x 3 ***Working on smooth transition. I used to have this goofy hitch in my snatch which is now showing up in my cleans so I really focused on ironing that out and not rushing my third pull.

Bro-Building Circuit:
BB Hip Thrust - 55 x 10 x 5
Step-Downs - 10 x 5/side ***Focused on not letting my foot that wasn't on the box rest on the floor so I couldn't use it to push off to get back up.
SA DB BOR - 40 x 10 x 5
Seated DB OHP - 25s x 10 x 5

Fun with Gymnastics:
Hollow Arch Swings - 10 x 5
Hand Stand Hold - 1 minute x 5

GHD Stuff:
Weighted GHD Sit-ups - 14lb Wallball x 10 x 5
Weighed GHD Hip-Extension Static Holds - 14lb Wallball x 30 seconds x 5

This smoked me. Whole thing took about 2 hours and 10 minutes. My knees feel pretty decent though and now I'm just waiting for Anthony to get home so we can eat. Will definitely post a food pic