9/15

Snatch Complex

2 from the hang (above the knee) + 1 from the floor

95x1
125x1
135x1
140xf, f (failed last snatch behind twice)
140x1

got one on of my fails on video, will post a little later

Clean Complex

2 cleans from the hang (above the knee) + 1 from the floor + jerk on last rep only

135x1
155x1
165x1
175x1
185xf (didn't attempt jerk b/c I was exhausted)
185x1

HBBS

2x5x185
3x5x195

Front Squat

4x5x145

squats were ezpz.

Push Press

135x3
155x3
165x2 (failed third rep)
165x3
170x2
135x7

Conditioning

~10 minutes of jump rope.

Snatch fail from earlier today:

Valiant effort tho

9/17

Snatch

2x1x95
135x1
155x1
175xf ,f ,f

disappointing.

C&J

2x1x135
155x1
185x1
205xf, f, f (failed jerk on first two and didn't bother on the 3rd)



Clean

225x1
230xf





Front Squat

185x1
215x2 (failed 3rd)
cleaned 215 back up to the rack
2x1x215

GHD

3x15

Pull Ups

bwx3
45x2
70x1
80x1
90x1
95xf, f

I was about 2 inches from getting my chin to the bar on 95. So close.

Wow, so close to doing a pull-up with a third of your BW -- that is impressive

lol. You must be lost. This isn't DT's log. I'm weighing in at a svelte 220# these days.

In any event, attempted jimmy rustling successful. When is the next time you're squatting. I need a heads up so I can swing by and troll your log.

ICWUDT. Some solid backdoor bragging itt. But seriously, big on the impressive oly lifts.

Nice clean. That is a serious alpha move.

Thanks, buddy. I was actually pretty disappointed with my oly lifts today. No PRs and I just wasn't feeling it. The only lift I was relatively happy with was my +90 pull up.

Thanks, clean is alpha. Failing the third rep on a < bw FS, however, beta At this rate, I'll never FS your bench, which is my new front squat goal btw. I have ~30 pounds to catch up on give or take.

Snatch it up there imo.

9/18

Snatch

3 position - floor, hang, hip

2x1x95
115x1
135x f, f - only did floor and hang...need straps.



Snatch Grip RDL

2x5x135
2x5x155
185x3

Grip was the limiting factor here. Tried hook grip on one set and it was better, but I never hook grip (although I should), so it was unfamiliar and a bit uncomfortable.

Weasel, faux Busto, these better than last time?





Pendlay Rows

185x6
205x5
205x6
2x5x205

Snatch Push Press + Snatch Balance

1 BTN SG push press + 3 snatch balances

3x3x135
2x3x145

Tempo Front Squats

5x4x155 @ 40x2 tempo

The slow descent makes these sooo much harder, even at a light weight.

9/19

3 Position Clean + Jerk

Clean from the floor, hang, hip + jerk

95x1
2 sets at 135
155x1
175x1
2 sets at 185



HBBS

170x5
195x3
225x2
255x2
265x1

All of these felt really good. Thought I could even get another possibly at 265, but program called for 1. Operation Exit Team MASTS in progress (sorry Monte).

Front Squat

155x5
175x5
190x4
200x4

I wanted to capture squats from front to see if there's any knee cave given my occasional knee pain here and there. Knees look fine to me.



Good Mornings

6x5x95

light and easy, but that's fine. I'm not comfortable going heavy on these.

Jerk Balance

5x5x95

first time doing these. Interesting.

The MASTS always come back man, you can't escape them

3 position snatch looks good! you can definitely pull it higher tho

There is allegedly a proper way to kip that should be fine. But I dno, seems like one of those things that's unnecessary. The only reason I can see to learn it is for dem muscle-ups. But we're not talking about 50 muscle ups so not kipping perfectly is probably fine until you can do stricter muscle ups.

Kipping might be ok if you have a strong shoulder girdle and I likely do, but, at least anecdotally, there have been tons of SLAP tears on the xfit boards that seem to be related to kipping.

Granted, a lot of the afflicted probably are weak in the shoulder, but at the end of the day, the risk/reward simply isn't there for me and I don't think is there for anyone outside of competitive crossfitters.

Muscle up is probably the only legitimate use of kipping I see outside of competitive exercising.

AG, thanks! I could power snatch the 3 position at that weight-- was just working the full version of the lift, so I got under it quicker and didn't need to pull quite as high. Did it look like I was finishing my pull?

Eta: yugo, obv agree with you, just elaborating on what you said...

Also, I've never seen anyone who kips their pullups (IRL anyway) do it in a manner that seems optimal anyway. They're just yanking themselves around bleeding shoulder torque or hiding weaknesses.

In my gym, it's more often than not (but not always) dudes who are not very strong and kip in the manner you described or women who don't have requisite strength to do a single real pull up. They often do banded kipping pull ups.

Wifeawiz just joined my gym. She was told ahead of time she's prohibited from kipping in addition to other dumb xfit movements.

PayOffWife obviously the superior nom de H&F

I suppose you're correct. Or I could just call her by her title, "boss."

That's so beta

Lol, true alphas don't care I've way or the other. And stop pretending your wife isn't the boss of you either...the price you pay for marrying up.

I never pretended she wasn't; that's how I know it's beta

Monte calls 'em like he feels 'em.

PayOffWife > WifeAWiz. Although "wifeawiz" sounds funnier on its own.

9/20

Power Snatch

Find Max Triple

worked up to a triple at 125#. Did a few singles at 135#. Felt off.

Power Clean

worked up to triple at 205#
did a double at 215#.

was early arm bending. I noticed it in yesterday's video and was told today I was bending arms early on a lot of my reps, which explains why it felt heavier than it should have.

Jerk

2x3x135
2x2x155

was supposed to work up to max triple, but wasn't feeling it.

Clean RDL

155x5
4x5x205

forearms on fire...really need to consider getting straps or maybe just manning up.

Pendlay Rows

4x5x205

Paused HBBS

4x3x195 (3 second pause in the bottom)

Conditioning

5 or 6 30 second on/off intervals on the C2. Lost count on how many intervals I did, but it was about 880 meters rowed at about a 1:35ish split.