Missed Saturday's training because of a conflict and the gym was closed Sunday, which I could have made. Lame.

Ran tabata sprints instead. Last two rounds were lol slow, but overall felt good.

Checked out a 2nd gym (not my normal gym) that's convenient to my work.

WU: Dynamic Stretching, DROM, broomstick snatches

Wanted to keep things lighter, since I hadn't done much in 3 days.

Oly (own work, not coach's programming. Didn't have a good plan today):
Snatch
Weights in kg today
20x5x2
40x3 (power)
50x3
60x2
70x2
80
85
90x1x3 (F 2nd)
Stopped here, had the same tenderness in my left elbow from the strained tendon. My shoulders felt weird as well - they didn't hurt, just a little sore I guess.

Clean and Jerk
60x3
80x2
100x2x3
Tired.

HBBS
335#x3x4

WU:
DROM, dynamic stretching
15-12-9, at an easy pace
PVC OHS
pushups
situps
box jumps

Oly programming:
Snatch:
70% x 2 x 3
70% x 1
165#

Clean + Jerk:
70% x 2 x 3
70% x 1
195#

Back Squat (HBBS):
80% x 2 x 4
325#

The downside of doing my own programming yesterday is that I did the exact same thing as today, albeit heavier. I felt ok, just a little sore, probably because of being off a few days before yesterday.

Metcon:
15-12-9
2-for-1 wallball (2 squats for every one wallball throw)
32kg KB swing

I didn't note my time, but I think it was around 4:30.

WU:
DROM, dynamic stretching, 2 sets of 10ea of PVC OHS and inchworm + pushup, burgener wu

Oly Programming (getting lighter this week, as we'll be going heavier the following two weeks):

Snatch
65%x2x4 - 155#

Clean + Jerk
65%x2x4 - 185#

Front Squat
80%x2x4 - 275#

Metcon:
With 3 people per team
225 situps
150 jumping squats
3rd person lunges ~10m between other two and rotates in, that person lunges, etc.

Thought I'd throw this in my log. This week marks a year straight of training for me. Again, I'd done a short SS progression a couple of years ago, then was injured and lazy/ pretty much off for a year.

These are pretty good approximate numbers and my progress from a year ago to now:

Squat: 285 (low bar) -> 435 (low bar) / 395 (high bar)
Press: 135 -> 200
Deadlift: 315 -> 495
Clean and Jerk: 190 -> 275 (pressout jerk, but close)
Snatch: 135 -> 235
Deadhang Pullups: 0 -> 8 (while gaining +30lbs bodyweight)
Ring Dips: 0 -> 4 (while gaining +30lbs bodyweight)
Kipping Pullups: No -> Yes
HSPU: No -> No, but pretty good effort.
Metcons: I don't often do many of the benchmark WODs, but my metcons have gone from lol what to just lol, I guess.

Awesome work man, keep it up.

WU:
Burgener WU
DROM, Dynamic stretching,
15 and 12 reps of 32KG kb deadlift, pullups, situps

Oly Programming:
Snatch
70% x 1 x 1 - 165#
72% x 1 x 1 - 170#
74% x 1 x 1 - 175#
77% x 1 x 1 - 180#
74% x 1 x 1 - 175#
72% x 1 x 1 - 170#

Clean + Jerk
70% x 1 x 1 - 195#
72% x 1 x 1 - 200#
74% x 1 x 1 - 205#
77% x 1 x 1 - 210#
74% x 1 x 1 - 205#
72% x 1 x 1 - 200#

Back Squat
77% x 2 x 4 - 315#

WU:
DROM, Dynamc strectching
3 rounds of
10 pvc OHS
10 pullups (subbed ring rows after first 5 b/c my elbow was sore)
10 situps

Oly Programming:
Snatch
75% x 1 x 5 - 175#

Clean + Jerk
75% x 1 x 5 - 205#

Back Squat (HB)
90% x 1 - 365#
93% x 1 - 375#
95% x 1 - 385#

Metcon:
AMRAP
5 KB snatches, right hand
5 KB snatches, left hand
5 pushups

Used 32kg KB, 7 rounds

WU:
Dynamic stretching, DROM, pvc snatches, light snatches

Oly programming:
Snatch
70% x 1 x 2 - 75kg
75% x 1 x 2 - 80kg
80% x 1 x 2 - 85kg

Clean + Jerk

70% x 1 x 2 - 90kg
75% x 1 x 2 - 95kg
80% x 1 x 2 - 100kg

WU:
DROM, dynamic stretching
2 rounds of 10 pvc ohs, 10 situps, 10 pushups, 10 pullups (sub ring rows b/c of elbow)

Oly Programming:
Snatch
70% x 1 x 2 - 165#
75% x 1 x 4 - 175#

Clean + Jerk

70% x 1 x 2 - 195#
75% x 1 x 4 - 205#

Front Squat
90% x 1 x 3 - 305#

Metcon:
5 rounds for time
250m row
15 KB swings (used a 24kg kb)
11:37 or something.

By the way, this is designed to taper to work to maxes on Saturday. I can't make it to the gym Sat., so will max Sunday.

Snatch, C+J, HBBS. We'll see how my elbow is feeling, hopefully it holds up ok.

WU: DROM, Dynamic Stretching, PVC snatches

Oly programming:
Max Snatch
Max Clean and Jerk
Max Back Squat

Snatch
40x3
60x2
70x2
80x1
90xF
90x1
100x1
105xFx3
105x1
110xFx3, very close on all 3

Clean and Jerk
70x2
90x2
100
110
115
120xF jerk
120
125xF jerk (PR power clean)
125xF
125xF jerk

Back Squat (HBBS, lbs)
135x5
225x3
275x2
315
365
385
405xF
405x1 (PR)
415xF

Holy ****! 891 lb back squat!








Good work, though.

Whats a standard gap between Snatch Max and CJ Max?

I feel like yours is relatively small but I have no clue.

Pretty good answers from Glenn Pendlay here on that topic. http://board.crossfit.com/showthread.php?t=41541

Cliffs: for experienced lifters, .8*cj approximates snatch, .60 to .65 * squat approximates snatch. Some other metrics are in there too.

I'm relatively big, slow, new to oly lifts, have long arms, suck at jerking and am generally inefficient.

level?

Thanks.

If you don't see something that says # or lbs for oly lifts, it means kg. If you do see lbs or #, it means lbs.

Interesting Link.

Thanks.

Video from my last session.

http://www.youtube.com/watch?v=kynOAjTjxrc

Good to see I'm not the only one who still listens to CoC. Do they mind if you play heavier ****? If not, I'd just play 'Far Beyond Driven' over and over till someone complains, then switch to 'The Great Southern Trendkill'. The stuff they play at my gym makes Guns n Roses sound like Slayer. I'm jealous.

Actually, that was my iPod. On real O-lifting days, DT plays even heavier stuff. We did our max-out on the open gym day, when there are more people around so death metal doesn't go over as well.

Yeah I don't listen to that band, sorry.

Occasionally we play Phil Collins or some 80s hits.

Sometimes 7ontheline plays the punk rock.

But maybe 95% of the time I usually play stuff like Mastodon, Slayer, Lamb of God, As I Lay Dying, old Metallica, some more recent metal hardcore, etc. When people complain, I just ignore them and think how lucky I am to have musical tastes that are far superior to theirs. It's not that I don't like [HIPSTER BAND NAME HERE], it's just that I don't want to move the weights while that is playing.

nice work in the vid, sir.. good job on the power clean PR. i hit one too this week lol

Congrats & thanks.

WU:
DROM, dynamic stretching
10-8-6-4-2
20lb wallball
pushup with one hand on the ball

Oly Programming:
Back Squat (HBBS)
80% x 3 x 1 - 325#
85% x 3 x 1 - 345#
90% x 1 x 3 - 365#

Snatch
80% x 2 x 1 - 195#
85% x 1 - 205# (F)
90% x 1 - 220# (F)

Pulled both high enough and caught them fine, but my left elbow is still very painful in receiving the bar and I just couldn't lock out properly. I am going to take at least one and maybe two weeks off of catching snatches, I'll just do pulls. Lame, but I'm not sure what else I can do at this point.

Snatch Pull
100% x 3 x 2 - 240#
100% + 20# x 3 x 3 - 260# This actually felt pretty good, except for my thumbs.

Metcon:
Tabata mashup with 32kg American KB swings and V-ups, 4 rounds of ea.