BTN jerk 185x2x2 195x2x2 205x2
Push press 135x5x2, 145x5x3
Klokov press 95x8, 85x8x2
Skullcrusher ezcurl+60
Planks+45 10 on 10 off 7ish rounds

Jerks and push press were easy so I went up from the prescribed % a bit. Lat was finally 95-100%. Nice training sesh

snatch dl 285, 305, 315f
dl 315, 345, 365ff
clean pull 315x2, 275x3x2
bench 185x3,165x5x2,175x5
random cgbp chins and curls

DL and bench form is pretty mediocre since we never do it. prob coulda hit 355 if i had tried it, 345 was pretty fast which is why i went for 365

So Ive done a full cycle of training at this new gym in about 3 months. I wasnt at my personal peak strength levels when I started.

All time PRs
Back squat 275->315
Dl 310->345
Clean 198-> 211
CNJ 177->210
Snatch 125->165
Jerk 185->225

BW low 170s to mid 180s. A lot of these seem like they still have room to PR currently to. Im definitely very happy with the progress I have made thus far. Obviously gaining 12-15lbs has a lot to do with it.

Back squat 225x10x3 beltless
Front squat 175x8 beltless 175x10x2 belted
Snatch 55, 60x1x2, 65x1x2, 69x1x2, 72, 75, 77xxo PR

Squats were kinda hard, front squats especially. Snatches afterward felt really good. 60-72 were every 90s. Then I kept going up. Honestly I should have hit 77 easy the first time but I was thinking too much. The second attempt I missed was even better than the 3rd I made.

Getting in the zone on the short rest snatches and not thinking too much really seemed to help. All the snatches up until the PR attempts felt like some of the smoothest Ive ever done. Also wtf at hitting a pr after all that volume.

Nice! PR After all those squats is great. You've gotta eliminate that forward hop. Hard to see what's going on with barpath from this angle though.

Those are some pretty looking jerks.

You can probably make some easy gains in your sn by cleaning up technique a bit.

How long have you been O-lifting?

Since February seriously. Before then I went to a crossfit gym for a couple months and did weightlifting by myself sometimes bc I liked it better.

Snatch tech is still not good but its drastically improved from what it was and is still getting better I think.

Klokov press 65x10x4
Push press 155,185,195PR, 205x
165x2x5
Strict press 130x2x5
Side laterals 12sx12x4, 10sx14

Hit a nice push press pr and very happy doing that much on ohp after all that other work. Only problem is how much I arch my back on the push press, looking too much like evo

Muscle Snatch 55x2, 58x2x5
Snatch 63x2, f+1, x2x3
Snatch Pull 89x2x5
Snatch Dl slow descent tng 110x2, 103x3x4

Snatches today felt worse than monday, not surprising. Need to work on tighter back and maintaining a consistent back angle on the first pull not letting it bend me over.

power snatch up to 73, 77ff
2 p snatch +ohs 62x5
power clean 70x5x5
cg bench 135x10, 185x3, 145x10, 6

Last power snatch i couldve gotten if I had pressed it out. lol 95+% of my max snatch.

I think everything from yesterday helped with my positions and speed, meaning slowish from floor to knee then accelerate hard. Before I had been closer to constant speed. Traps are absolutely fried right now.

Also a girl at my gym DLed 430x3 some ridiculous **** today, absolutely WTF

https://instagram.com/p/29e6hcQd3G/?taken-by=sneaddawg

Snatch 125x1x4
CnJ 155x1x3
Snatch pull 155x3x3
Snatch dl 175x3x3
Front squat 190x3x5
CGBP 155x8x2

Tried to do all sets w around 1 min rests

Not sure what the purpose of this workout was. I guess to get back into the swing of things after the long weekend. Shiz was obv easy other than front squat where I focused a little harder than everything else on form.

P snatch 125x2x4
Pc +power jerk 165x2x4
Ohs 135x2, 145x2x2

4 rounds
10 pullups, 75x10 muscle snatch

8x10s plank+45

Pullup stuff was metcon style so went as fast as I could and broke stuff up into low reps. Accidently power snatched a few instead of muscle.

Not sure what the deal is with this pussy ass light programming, probably going to switch to something else if it's going to continue. Also there is a comp in late July that I am tentatively planning on doing. Could be fun/productive development

Jerk up to 225,235,245xx PR i think
190x3 on the min
Hang snatch+snatch 115x3
Hang clean+clean 165x3
Push press 150x5x4
back ext+45x15 ss w/
skullcrushers ez curl +30 on each side

I accidentaly ate peanut butter at lunch today and had to force myself to puke and then felt like shiet with swollen throat for the rest of work. Still hit a PR jerk tho so thats cool i guess.

PR City today

Snatch 50, 60, 70xo, 75, 79 pr, 82xxx
CnJ 50, 70, 80, 90, 96 clean+x xo pr, 100 clean pr x
Front squat 70, 90, 100, 110, 115x

The 79 snatch I didn't lock my left elbow out properly on the catch but f it training make right. 82 I missed exactly the same way, high enough but a little forward.

My back was a little tired/hurting on the clean and jerk. The first 96 was a really nice clean and I just didn't lock out the jerk. The one I made was **** and I had to triple bounce out of the bottom but still made the jerk. Half the gym saw it and was mirin my WIM. Hit the next clean better than the last but couldn't jerk it, my back was definitely a factor.

I weighed in at 188 after lifting w clothes on so definitely where I want to be for the 85 kilo class

Holy **** @ that girl deadlifting 430x3

TNG+40% bf, not impressed sorry.

imo jerk videos imo

Snatch 135x1x3
CnJ 155x1x3
Snatch Pull 165x3x4
Front squat 195x3x5 + 3 32in box jumps right after



Snatches and Jerks both felt bad, my back was still hurting similar to saturday for the jerks. Other stuff felt good, box jumps really added no difficulty at all to the squats.

power snatch 145x1x4
pc+pj 175x1x4
OHS 165,175,155x2x2
Sled pushes high handles then low 5 or 6

Stuff felt decent today. OHS pr...wgaf tho. First time Ive ever done sled pushes. Holy fack man, my legs were done after 5 or 6. Cardio was taxed for sure but legs were the limiting factor.

Forgot I also did CGBP 154x5, 160x5,10 after OHS

Snatch 135x1x3
CnJ 175x1x3
Clean pull 215x3x4
Back squat 225x3x5+3 box jumps
Hanging leg raises

Ez, I have issues focusing on form with this light weight though

Jerk up to 215, 225xx back was hurting
175x2x3
Hang Snatch 135x3x3
Hang Clean 155x3x3
BB curl 65x10,8,8
Skullcrusher ez bar +25x13x3
Db curls

F this back thing. Its like the entirety of my middle back now is feeling a similar pain I had only on the right side a while ago. Hang snatches felt v good bar path/elbow wise, something is getting lost in translation to the full.

Diet wise since volume is low I havent been as hungry and have cut out some of the ice cream/other shiet I was eating. Doesn't really matter what weight class Im in for this meet or if I fill it out since nothing is on the line. There's a cash prize for best sinclair but I have no chance at that. Weight is around 186, probably just gonna keep slowly cutting until I feel the need to eat more based off training

Snatch 60,70,75xo,78xxo,80xxo PR, 83x clark
CnJ up to 95, 100 miss jerk, miss clean, miss jerk
Front squat up to 110, 120x

Took a lot of videos today. I was training alone so the atmosphere wasnt as good as usual. I also probably allowed myself too many misses on the snatch, but I knew I could hit the ones I was missing.

Jerks were terrible, definite regression going on. I am dipping forward hard.

Snatches

Clean and Jerks

Dipping really forward on toes/ball of the foot on those jerks. The difference in jerk technique at low %s and high %s is huge in your case, but you're still very new. A few years in the high %s start to look just like the low %s and it happens sooner than you think.

Littttllee foward hop on those snatches, but I think you know what to do.

snatch 63x1x3
cnj 73x1x3
snatch pull 80x3x4
snatch dl 90x3 104x3x2
fs 185x3 205x3x4 +box jumpsx3

moved my feet forward under the bar on snatches so its around midfoot. not sure why it wasnt always there. front squats were hard but the box jumps dont really add any difficulty imo

power snatch 135x2x3
jerk up to 215, 175x2x2
bench 165x5,5,10
pullups 10,6,4,3 strict 1 min rest
5 prowler high then low handles +100

Lots of form work on the way up for jerks. Felt slightly better but weak if that makes any sense. Bench i shoulda had 12 but ****ed up rep 8 bar path bad.

**** prowlers, that is all