9/1

usual warm up but no hip openers today.

Snatch

warm up with the bar, drop snatches, btn presses, and a few sots presses

95x2
125x2
135x2
155x1
165x1
165xf out front
165x1

C&J

bar a few times
95x1 + 1 jerk
135x2
145x2
185x1
195x1
200x1 (PR)
200xf failed jerk
200x1

195+ the jerks were all ugly as sin. didn't record any because it was a packed house, but I should have. I should've been happy that I finally hit 200, which was my year end goal, but I was so disappointed about how the jerks felt (and likely looked) that I wasn't that ecstatic.

C&J Complex Minute Drills

EMOM for 8 minutes:

1 clean DL + 1 full clean + 1 front squat + 1 push press + 1 split jerk @ 135

rest 5 minutes

same complex for 5 minutes @ 155

I like this complex, but it was way too easy at 135. I'll give a whirl next time @ 165. That should be pretty challenging.

Front Squat

no need to warm up
2x1x185
3x1x225
2x2x185 (3 second pause at the bottom of each rep)

Pendlay Rows

2x5x185
3x5x205

185 was too light. 205 was just right.

L-hang pull ups

5x5

I was going to do 5 rounds of 5 thrusters @ 135 and 5 L-hang pull ups. I did 1 full round + 2 thrusters and quit. It would've been way too much overhead work for one day, so I just did 4 more sets of L-hang pull ups, which were surprisingly easy, and called it a day. 2 hours in the gym and I was sweating clear through my shirt and the beater I had on underneath.

I see bundy has found his first acolyte

lolz. Too bad my gym doesn't have a smith machine, could have front squatted way more weight in that.

Cereally though, didn't need to warm up on the FS because I been doing full snatch + C&Js & complexes for about an hour +. I think I was good to jump into my work sets immediately.

9/3

usual warm up

So I was watching my videos over the weekend and noticed I have not been fully extending/finishing my pulls, so I went to the gym this morning with the plan of recording all my cleans and focusing on finishing my pulls.

Cleans

2 clean pulls + full clean
95x1
135x1
155x1
185x1

Cleans
205x1
5x1x215







Push Press

2x5x45
95x3
135x3
155x2
175x1
185xf, f

Paused HBBS

185x2
205x2
2x2x225
3x3x225

Forgot to add - 5ish minutes of double unders.

9/4

Snatch

worked up to 2 snatch pulls + 1 full snatch
then did 3 or so singles @ 135

was losing a lot of my lifts behind. I don't know if I'm over-pulling or what. My snatch is broken.







Deadlift

135x5
225x3
275x3
315x3
375x2 (failed 3rd rep again)
375x1

deadlifts felt good today. disappointed that I couldn't get the third. It didn't feel right after it broke the floor, so I bailed again.

I also decided not to do drop-back sets today. I wanted to take it easy on the DL volume I've been doing the last few weeks.



Conditioning

C2 rowing: 5 rounds of 30 seconds on/30 seconds off - 863 meters

rest 90 seconds

5 rounds 30 seconds on/1:00 minute off - finished up at 1741 meters. Was thinking about rounding it off to 2k, but I was pretty zonked and my back was feeling it, so I decided not to.

9/6

weight - 222.6 (fat as ****)

C&J

bar x a bunch
2x1x95
2x1x135
155x1
185x1
205x1 (PR)
205xf (failed jerk)

second set of 205x1:


Cleans

3x1x225 (ties PR)

HBBS

no need for warm up (bundy style)
185x3
225x2
245x1
265x1
275x1
3x1x280 (PR)

5# PR

Jerks

135x3
155x2
175x1
185x1
195x1
205x1
210x1 (PR)
210xf

My jerks need work, so I worked them. So much easier off the rack obviously. I feel like I've learned how to do them finally without my shoulder hurting. Looking forward to when I can finally c&j 100 kilo. Soon.

Conditioning

2 ME double unders. Not enough conditioning today, but I spent 2 hours in the gym and it was time to go.

9/7

dynamic warm up that isn't worth logging...

then

10 rounds:

10 95# thrusters
10 pushups

I did 7 rounds in 16 minutes and change and quit. My shoulders were on fire and this was legit miserable.

9/8

Snatch

~30 min. to establish 1RM

135x1
145x1
155x1
165x1
175x1
185x f, f, f, f,

Well, that was frustrating. I feel as if I have a mental block when it comes to setting a new PR on my snatch. I kept failing forward, so on my 3rd attempt, I planned to at the very least miss behind, which I did, so...progress?

C&J

~30 min. to establish 1RM

2x1 + 1 jerk x 135
2x1 + 1 jerk x 155
3x1x185
2x1x195
3x1x205
210xf (failed jerk)

not too bad. cleans were popping off my hip nicely.

Paused HBBS

185x3
2x3x225
2x3x235
2x2x245
185x8 (no pause on these)

~2-3 second pause at the bottom of the hole and tried to explode up. Worked well up to 225.

Pendlay Row

5x5x205

Conditioning

4 ME double unders: 31, 27, 25, 32

Wanted to do something more for a metcon again, but was in the gym 2 hours and was completely spent, plus I cardioed yesterday anyway. Drenched in sweat from head to toe.

Pause+explode!!! That's great. I will try that myself next time. FYI, you will need to fight loco for the undertitle Power Bottom tho.

I'll fall on my sword. That title's all his.

Less weightlifting, more burpees!!!

9/10

usual warm up with hip openers + sots presses and snatch balances w/ the bar as part of warm up for snatching.

Hang Snatch (above the knee)

95x3
115x3
125x3
135x3
145x3
150xf (failed second snatch)
3x3x135

Snatch High Pull

3x4x155

I suck at these. Unmitigated disaster. Also very hard without straps, but probably wouldn't have helped because I suck at these regardless. I also should have gone lighter.

Paused Front Squat + Jerk

5x3x155

I dun goofed. This was supposed to be paused FS + jerk drive. I split jerk instead of jerk drived because I didn't know wtf a jerk drive was until about 15 minutes ago when I youtubed it. whatever. These were pretty difficult despite being relatively light.

Bent Over Rows

4x5x155

easy.

Pressing Snatch Balance

45x10
95x5
105x4 (lost tightness up top and dropped 5th rep forward)
105x5

my shoulders don't really love these, but these weren't too bad.

Conditioning

6 rounds of max C2 row 30 seconds on/30 seconds off.

Weightlifting >>> burpees.

9/11

Hang Clean (above knee) + Jerk

95x2
135x2
155x2
165x1
165x2
175x2
5x2x165

These took a lot out of me.



HBBS

185x5
195x5
210x5
225x5

These were tough because the c&js took a lot out of me, but moving these weights was pretty easy and made me realize how much stronger my squat has gotten since the beginning of the year. Obviously I'm still pretty weak, but I remember when 185x2 was a total grind.

Front Squat

140x5
3x5x155

Clean RDL

155x5
185x5
2x5x205

No idea if I'm doing these right. Anyone who knows how to do these, does this look ok?



On Toe Split Jerk/Jerk Under

tried this a few times @ 95, but I was not doing them correctly and I was super exhausted, so I quit.

9/12

Power Snatch

3 position (floor, 2 in. above floor, above knee) - worked up to 115.

left shoulder was hurting and it was just feeling off, so I gave up.

Power Clean

3 position (floor, 2 in. above floor, above knee) - worked up to 165. failed 185 from above knee. A little surprised I failed to power clean 185 from the high hang. Oh well.

Jerk/Push Press

135x3 jerk
145x3 PP
145x2 jerk

was supposed to work up to heavy but non-maximal triple on the jerk. Have jerked the past few days though and felt the need to take it easy.

Clean Pull

205x3
4x3x225

touch 'n go, but slow controlled descent

HBBS

4x3x195 @ 52x2 tempo
195x7 (no pause)

Klokov Press

75x6
4x6x85

these are always humbling.

Those RDLs look high to me, your butt's not far enough back, and too much of your drop comes from bending your knees. Bend your knees slightly as you initiate the drop, then push your hips/butt back.

So less knee flexion and move hips/ass way back to go down? This is basically what shamrock told me when I posted this in form check. This was my first time doing them and they didn't feel quite right. Thanks, brah.

PoW,

70s big on RDL

http://70sbig.com/blog/2011/06/the-rdl/

That is a great article.

Thanks, Weasel. That article spells it out pretty nicely. I'll post vid next time I do these.

9/13

I was supposed to take an off day, but I can't make it to the gym tomorrow, so I figured I'd just hop in the class for a lil' cardio and take a day off of real lifting.

Warm up

400m row
3 rounds of:
20 air squats
20 abmat sit ups
20 jump ropes

xfit coach today says that to prepare the class for all the box jumps we'd be doing, he was going to have us warm up with 3 rounds of 20 jump tucks. Wat? Warming up with ballistic jumping seems pretty stupid, so I subbed it with light jump rope.

Good Mornings

2x5x45
2x5x95
2x5x115

Conditioning

3 rounds of:

21 box jumps 20' box
12 C2B pull ups
500m row

16:20something

Pull ups were no longer chest to bar after the first few. Pull ups are hard when you're fat. The rest wasn't too bad.

I'm going to pre-emptively lol at your pullups, since I assume you're forced to throw some kips in there if you're at a x-fit box

I can understand your assumption since, you know, lol xfit, but negative. I do my pull ups strict. I'm a big fan of non-torn labrums. I hear not even voodoo bands, lacrosse balls, or rumble rollers fix SLAP tears. I have been encouraged, however, on multiple occasions by coaches to kip.

You'd be right to lol at everyone else at my gym though. They either do kipping, butterfly, or banded kipping/butterfly/fish out of water pull ups. I think I might be the only one there who does pull ups strict.