I cite the fact he's 50% more of me than me as an excuse to why these are lol huge.

Light oly day today, my back's a little tired after yesterday.

WU:
Dynamic Stretching, DROM, PVC Burgener WU, light snatches

Oly Programming:
Snatch
70% x 2 - 140#
75% x 2 - 150#
77% x 1 x 2 - 155#
vid

Clean & Jerk
70% x 2 - 185#
75% x 2 - 200#
77% x 1 x 2 - 205#
vid

Snatch Shrug
105% x 6 x 5 - 210#
vid of first two sets

RDL
60% (of clean) x 6 x 5

Deadhang pullups
15 (sets) x 2

WU:
DROM, dynamic stretching, jump rope
20lb med ball: 12-9-6 pushup, deadlift, push press toss

Oly Programming:
Jerk off Blocks
78% x 3 x 3 - 215#
81% x 3 x 2 - 225#

blocks

Clean Pull
100% x 3 x 5 - 265#

Back Squat (HBBS)
86% x 4 x 5 - 325#
Felt good, hips a little bit tight.

Metcon:
For time: (a scaled cffb metcon)
75 Push Ups (was 100, but I was running late on squats and rushed them a little, so my coach said do 75)

*Every time you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately broad jump 10m. Once the penalty is completed continue with the push ups.

*You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and 10m broad jumps must be completed.

4 sets of broad jumps, 6:20 total

3/31/2010
Basketball. Last game of this league, not re-signing up. Re-tweaked something with my ankle that I hurt f'ing around in the Caribbean. Whatever I am sure it's nothing.

4/1/2010
WU:
Dynamic Stretching, DROM
10-7-5, not for time
pvc ohs, situps, pullups

Oly Programming:
Clean off Blocks (above knee)
70% x 3 x 4 - 185#

Clean High-Pull
84% x 3 x 5 - 225#

Snatch Balance
75% x 3 x 2 - 155#
80% x 3 x 3 - 165#
One miss in there somewhere. Otherwise fine, but my right wrist had some pain.

Metcon:
AMRAP
10 x 24kg kb swings
5 power snatches, 115lbs

With a partner, I started on swings and whoever was doing the swings had to wait for whoever was power snatching. I think metcon snatches like this mess with my form, obv. Which is dumb.

4.5 rounds

Tired today.

WU:
DROM, jump rope, 10 PVC OHS, 10 spiderman pushups, jump rope, 10 PVC OHS, 10 dive bombers

Oly Programming:

Muscle Snatch
70% x 5 - 115#
75% x 3 x 2 - 125#
78% x 3 - 135#
Wasn't really sure what my 1RM muscle snatch was, so just did something reasonable.

Clean and Jerk
70% x 3 x 3 - 185#
75% x 2 x 3 - 200#
Tired during these.

Front Squat
85% x 4 x 5 - 235#
Probably should have done a little bit more, but again haven't tested 1RM in a while. I was estimating off of 275#, but I'm guessing it should be more in the range of 295-315.

Forgot to add 7, 5, 4 deadhang pullups at end

How do you like your strength programming?

I would go completely nuts doing so little near maximal work. I admire your maturity!

At the same time, as much maximal work as you put in looks exhausting. It's kind of hard to say - when you're only doing it 3-4 times a week like we do I think we ought to go heavier. I'm so tired already though with work and everything else - don't know how much more I could take. Downtown might have a different answer, he's a lot bigger and stronger than me.

I think I liked Bulgarian style programming better, but honestly I don't know if my body could take it over a long term - I've only done one Bulgarian cycle, which wasn't really max effort because 1) I was (and still am) such a novice I wasn't using very heavy weights and was limited by form and 2) we cut that cycle a little short because of a comp at the end of January.

Again, not to over focus on my novice status, but maybe being new it helps my form to work at sub-maximal weights with higher volume as we've been doing. To be honest, I don't know.

I think there's merit to those who say that working off %s is unoptimal as one day you'll feel much stronger than another. Another (related) drawback of the current programming is that I also occasionally have a hard time determining current 1RMs, not just day-to-day, but month-to-month/overall as well.

I was disappointed my gym was closed yesterday, as it's "open gym" and I wanted to test 1RM snatch, c+j, hbbs.

The idea that submaximal work improves form is pretty specious unless you're discussing people who're extremely incompetent at the movement.

Like my power clean is not going to improve with a PVC pipe. My snatch would though.

Just suggesting submaximal work can allow more reps/practice, not that it is in itself better or more effective.

Oh I dont mean the only other option is Bulgarian, I just mean I'd go crazy not going above 90% or attempting a max for a week.

There is low transfer of skill work at submaximal weights to the ability to successfully complete heavier weight unless you have almost no clue how to perform the movement.

Ok.

Yeah I've read about a couple of gyms that always make Saturday (or Sunday or whatever) a competition-style day. Seems like a cool idea that could work well with the type of strength/power format I've been on.

I also miss seeing 7ontheline successfully pull heavy ass weights, sit in the hole with them and then drop them onto his head.

WU:
Row 400
15 pushups, 15 air squats
Clean Progressions, a bunch of cleans and jerks with just the bar

Crossfit Programming:
1. Clean & Jerk
80% x 2 x 2 - 215# Jerked 2nd rep of 2nd set into my chin. Ugh.
85% x 1 x 2 - 225# Pressed out 2nd jerk. Lame.

2. Front squat 3rm
275# x 3 went up pretty easily, ran out of time to try higher. Probably have 10-20# more in me for a 3RM.

3. 10 total intervals: 30 on / 30 off - alternating movements
strict pull-up
strict ring dip
PUs: 8/5/4/4/3
Ring Dips: 4/1/1/1/0