mobility warmup

foam roll quads

snatch pulls

135 x 2
135 x 2
185 x 2
185 x 2

225 x 2
225 x 2
225 x 2

clean pulls

225 x 2
275 x 2
275 x 2

325 x 2
325 x 2
325 x 2
325 x 2

push press

95 x 2
95 x 2
95 x 2
225 x 1
245 x 1

255 x 1
255 x 1
255 x 1
255 x 1

pendlay rows/ab wheel complex

4x5 (235 lbs), 4x8
__________________

Hahaha, BTW, as of Monday I will be attending Crossfit OneWorld in Union City, so I will have to find a different way to forge character and grit. The owner is an awesome guy and pretty much jumped at the chance to offer me a place to train for a reasonable price, even when I made it 100% clear that I do not want to do Crossfit. Soooo happy about that.

I am so happy today. I finally found a gym that has all the equipment I could ever need, at a reasonable cost, with cool people, and hot girls everywhere. I just joined Crossfit OneWorld today. I emailed the owner and he was more than welcoming, even though I told him upfront that I have no interest in doing Crossfit. He hooked me up with a great price as well. They have bumpers up to 250 kg, new bars, platforms, jerk boxes, everything for assistance movements, the works. I am overjoyed. Just canceled my Globo Gym membership too!

snatch

bar x 3
bar x 3
105 x 2
144 x 2

178 x 1
178 x 1
188 x 1
188 x 1

clean and jerk

188 x 1
218 x 1
242 x 1

272 x 1
272 x 1
272 x 1
272 x 1

Front squat

242 x 1
275 x 1
308 x 1

328 x 1
328 x 1
328 x 1
296 x 2
296 x 2
338 x 1

Congrats on the new gym! Brb going to go kill myself.

got in super late after work, the only bad thing is it isn't called 24 hour Crossfit OneWorld.

foam roll

mobility warmup

squats

bar x 3
154 x 3
242 x 3
308 x 3
352 x 2

402 x 3
402 x 3
402 x 3

Then the Krav Maga class finished and I got kicked out. Gonna wake up and do the rest in the morning.

fasted training, 10g BCAA prior

foam roll

mobility warmup

power snatch

bar x 3
bar x 3
112 x 2
132 x 3

182 x 1
182 x 1
182 x 1

These were frozen at the catch position, and then 1 OHS was performed.

power clean and push jerk

182 x 1
198 x 1
242 x 1
242 x 1

270 x 1
270 x 1
270 x miss
270 x miss x miss

I suppose I should be recording stuff like this, but I have had a chest cold for about a week and it has also greatly disrupted my sleep. Getting 5-6 hours a night for the last week has not been kind to me. This is light weight, hopefully a few more days of rest will get me back to top shape.

RDL

330 x 3
330 x 3
330 x 3
352 x 3

weighted chins

BW + 50 lbs
1x8
1x6
bw x 10

10 Tire flips - guessing it is ~600 lbs

did ten fire flips, winded as ****, chest on fire, a throwback to the strongman days. Gonna do some more of these cause the hip motion once you get the tire past your knees is analogous to knee to hip transition in an oly lift. Plus it's cool.

Switch to kilos?

But you WILL be forging elite fitness.

Yeah, I guess it's about time I did. Truthfully, I think it was just an ego thing. I hate that I am not snatching 100 kg yet.

So what felt like quad tendonitis/bursitis, has stopped in my right knee. But now I have something that has popped up in my left knee that matches all of the symptoms of patellar tendonitis. When will this **** end?

foam roll

mobility warmup

Weight in Kilos as of today

snatch

broomstick x 3
broomstick x 3
bar x 3
50 x 2
60 x 1
80 x 1
85 x 1
90 x 1
92 x 1
95 x 0
95 x 0
95 x 1 (PR)
97 x 0
97 x 0

called it there. At least I finally passed the 200 lb threshold. BODY WEIGHT SNATCH BABY! And the good news is that OneWorld's oly coach got in around the end of my session and basically said that there are a million things I need to fix still and that she wouldn't be surprised if I snatched 120+ once I got my form in order. After all the work I've done watching vids and reading books, it seems I still am clueless on this lift.

This actually makes me happy. The alternative was that I was a weak piece. Good to know that I still suck. Also, just to note, I am completely woeful once I can't power snatch. when I drop into a full snatch, if the catch isn't exactly INCH perfect, there is no saving it, I lose it. I even caught one in a deep squat position, motionless, froze, and then on the way up I wasn't exactly perfect coming up and it fell behind me. I need to do a TON of snatch balance and jerk balance work. I don't have the fearlessness to throw myself under the bar and stand up with big weights, both in the jerk and the snatch.

Clean and jerk

95 x 1
100 x 1
110 x 1
120 x 1
125 x 1
130 x 1
137 x 0 (Just wanted to go for the home run)
137 x 0
135 x 0
132 x 1
134 x 1

229 total. I decided today that the minimum I would be satisfied with from myself is a 275 kg total, something like 120-125 kg snatch and a 150 kg C&J.

A few notes; I need to be more slow and controlled coming up from the floor. I jerk up at the start and I don't get my knees back and hips up out of the way fast enough so I end up with an exaggerated S-shaped bar path, moreso than the expected s-shape, which is wasted energy. Also, I was creeping up on my toes in the squat clean, I have no idea how to fix this right now. It's very annoying. In addition, I need to perform many many many hundreds (thousands?) of reps to get better at catching the bar. Flexibility is not a problem, but predicting where I need to be after the second pull in order to catch correctly so the bar doesn't smash me, and to maximize my bounce and explosiveness, this needs to improve a lot.

I am in the process of getting a coach, so there's also that.

Front squat 1RM

110 x 1
120 x 1
130 x 1
140 x 1
150 x 1
160 x 1
165 x 0
162 x 1
164 x 1 (PR)
165 x 1 (PR)

Nice way to finish the day.

Nice work getting 65 on the second attempt! switch back to pounds? lol nah

TY sir

also, neglected to mention, the snatch was essentially a power snatch. I started to drop down at 97 as I couldn't pull it high enough, or couldn't pull it straight enough to utilize all of my power, basically something like that.

Hit some PRs today. Still suck at snatching. Also, I'm kind of an idiot. I forgot to dose myself with the usual 10g BCAA pre-training, so I was in a truly fasted state today. Still hit two PRs though!

Snatch balance - i am retarded at this. As soon as I got past about 80, I started bailing cause my chest would dip forward a bit on the descent. I think I have some legit psoas or ankle flexibility issues that are holding me back here.

worked up to 85 kg, 4 singles, dropping all the way down and overhead squatting it up.

Squat clean

just did singles up to a new PR

70, 90x2, 100x2, 110, 120, 130, 140, 143x, 143, 146x, 146x, 146 (PR)

I am still not getting full extension at the top of the pull. I fixed my habit of jerking from the floor though, that helped a ton.

BTN Jerk

70x3, 80x3, 90x2, 100x2, 120, 130, 135, 137x, 137, 140x, 140, 143, 145 (PR)

I have more than enough strength to hit higher than this. But dropping under the weight, catching it in a stable position with locked out arms, and getting a wider base in my split, these are still alien concepts to me. I have to unlearn the motor patterns of the last 3-4 years. But it was a good start today. One of the guys pointed out that my split jerk is very narrow and that if I place my feet a few inches outside of where they are I could have a wider, more stable base. It worked in getting me past 140.

Then I ate Wendy's + a flank steak, rice, and bacon when I got home. **** yeah.

While I was working out today, I heard a coach tell an athlete..."a tip off for too narrow stance is if your front foot is dancing around you're too narrow. You should have feet wide enough apart so that your base is stable....about shoulder width."

Thanks for that, I have definitely been nowhere near shoulder width.