11/4

3 position clean + jerk

135
155
4x1x180

I was alternating power jerks and split jerks. The work sets were pretty tough but plenty doable.

3 Push Press + Push Jerk + Split Jerk

2 sets @155 from the rack
2 sets @160 from the floor

Clean grip RDL

185x5
5x5x235

I had to hook grip because my grip would fail otherwise.

Pendlay Rows

135x5
215x4 (too heavy)
4x4x210
4x4x95 with two second pause at the chest.

https://www.youtube.com/watch?v=-PjOxW7Vit0

Conditioning

5 minutes or so off double unders.

11/5

Snatch

95x3 + 3 OHS
135x3 + 1 OHS
135x3
145x2, failed third
145x3

Left shoulder was hurting after snatches. I was supposed to do 3 sets of triples + 3 OHS at 145. I did it with 95 and 135, but it felt like crap, so I just did triples.


https://www.youtube.com/watch?v=YXR6dsdPsps

Power Clean + Front Squat + 2 Push Jerks

135
155
3 @ 165

EZPZ

Front Squat/Back Squat

4 x 7/13 x 160

Same as before, but at 94% of Sunday's weight. These still suck something fierce but they have gotten just a little bit easier than when I first started doing them. Next week the reps go down but pounds and sets go up.

Clean Pulls

225x3
235x3
2x3x240

I was supposed to do these from a 3 inch deficit, but as Cha says, f deficit pulls.

Feeling pretty zonked and looking forward to taking tomorrow off. I might even go for a swim if it isn't too cold out.

Is this FS/HBBS combination some sort of Crossfit program, or is it part of your olytard programming in some way? Sounds like it blows ass in any case.

Crossfit programming? Are you trying to be cute with oxymorons this early in the morning?

It's part of an oly program I've been following the past several weeks. It really isn't all that different from the 20 rep squat programs out there the Rippedtoes and Paul Carter have written about. It's just a lot higher volume I think.

I encourage you to give it a go one of these days. I think you'll love it.

On a serious note though, I am interested to see how my squat fares after I finish this joyful squatting cycle.

Interesting read for anyone who crossfits, probably a bit less so for those that don't: http://itsoutsidethegym.wordpress.co...-and-athletes/

11/7

Snatch Complex

Snatch Deadlift + Snatch 2 inches from the ground + Hang Snatch

2x1x95
failed 135 3 times or so
135x1
145x1
4x1x155





Snatch Pulls

4x2x205

GHD

bw+bar x 6
2 x bw+25 x 10

Putting a bar on my back while trying to GHD is very awkward and I couldn't really keep the bar from not sliding down to my neck, so I just held a plate to my chest. I could have gone a bit heavier, but I'm a fan of not going crazy load-wise with this exercise.

Drop Snatch

4x3x95

Conditioning

10x10x80# KBS EMOM

It turned up being about 15-20 seconds of work/40-45 seconds of rest. Not too bad.

11/8

C&J Complex

Clean DL + Clean 2 in. from the floor + Hang Clean + Jerk

2x1x135
2x1x155
4x1x175

Took me a while to get warm, but once I hit my work sets, this was fairly easy.

Front Squats

4x3x170 @ 20x2 tempo

I lost count. I might have only done 3 sets. Whatever, no big deal.

HBBS

3x3x225
245x3
2x1x275

It's been a while since I've had any substantial weight on my back, so I went a bit off the program and squatted heavier. None of these reps were too bad. 275 was definitely tough, but it went up fast enough. I wanted to try a few heavier reps, but I restrained myself since I've got a fairly high volume squatting day coming up Sunday. I think I'm good for 300. I plan to test at some point before the end of the year as that has been my year end goal.

Press

45 x a bunch
95x6
3x3x115
2x3x120

This wasn't too bad.

Conditioning

4 rounds of 1 minute ME row. Rest 1:1

1257 meters rowed. I think I hit 1k around 3:15ish? My back was feeling pretty pumped from this.

Nice squat! The worm has apparently turned in your struggle to squat more than fakebusto

Good read with the x-fit link. I typically only do x-fit classes when a coach that gives you advice on how to strategize for the workout, either by how to scale the weight and break up sets/reps.

And +1 to the impressive squatting. It looks like three plates is in your near future.

Squat more than both of you, yes. That's why I recommend you both reset to 185 for a few months.

Eta: Judging by your 255x3 the other day, I might be able to squat a hair more than you at present, albeit at 30# heavier bw. Whatever, I'll take it!

Thanks, JD. I'm looking forward to being able to squat 315. Hopefully it won't be much longer.

3 plates on the horizon. Jelly. We all have our strengths. Cutting is easy for me. Getting stronger is easy for you. It's odd to look at each other from both sides and think man, if only I could do what he does, but that's how I look at you.

I hear ya. I wish I could muster up your discipline when it comes to nutrition. I think it would help me shed some of this excess adipose and help my performance in the gym, but alas...

11/10

Hang Snatch

2x3x45
95x3
105x3
125x3
2x3x135
145x3
155x2
160x2 (PR I think)
165x1 (PR)

These felt awesome today. I wanted to do 165 for a double, but chickened out. I think I could have done it though. Now if I could only snatch 185.



Front Squat Back Squat Fun

5 x 4/8 x 180

This was hard as expected. I started to lose some of the back squats forward a bit, so I really had to focus staying on my heels and keeping my chest up, but easier said than done when you're breathing for dear life and trying to keep everything tight as well.

Deadlift

135 x a bunch
225x3
315x3 (double overhand/no belt)
345x3 (double overhand/belt)
365x3 (mixed grip/belt)

I was supposed to do snatch pulls, but I felt like deadlifting. Perhaps a mistake because all that squatting left me so fatigued, I just had nothing left in the tank. Last rep on 365 got out in front of me a bit and there was probably more low back involvement than I would have liked.

L Sit Pull Ups

2x5
1x6

Not too bad, but I was zonked from the squats. I am still EPOC'D out. I just took my heart rate out of the shower about ~40 minutes after the gym and it was 100. It's normally 60 resting.

wait what? you did 160x2 but 5lbs more scared you? if thts the case i bet you prob can snatch 185 your just dont commit to it in your lift.

unless your first pull is tht bad

My first pull could probably use some work, but it's not that bad. 165 didn't scare me. It was a PR, so I was little surprised I hit it with such ease and when I came back down to the hang, I was wondering whether to do another and I just said f it and dropped the bar.

I definitely think part of it is mental though.

11/11

Hang C&J Complex

125: 2 hang cleans + 2 jerks
150: 2 hang cleans + 2 jerks
170: 2 hang cleans + 1 jerk
195: 2 sets of hang C&J

1st set at 195 was a press out. I think the second was good though.





Clean Deadlift

3x3x235 @ 51x1 tempo (5 seconds down, 1 second pause at bottom, lift AFAP, 1 second pause at top)

Push Press

135x3
170x4 (PR?)
165x4
2x5x165
185x1

I was supposed to do 4x5 as heavy as possible. I guess I got too ambitious with 170. I figured I'd be able to hit 5, but it didn't happen. Then I couldn't even hit 5 at 165, but I managed on the last two sets.

Pendlay Rows

185x6
195x6
2x6x200

11/12

Hang Snatch (from hips)

2x3x45
95x3
125x3
125x1

I was supposed to do 5 sets at 125, but left shoulder was feeling somewhat iffy and I had a bunch of other stuff to do in 90 minutes. Plus, I hate hip snatches. So I moved on.

Power Clean (from hip) + Push Jerk

2x 3 cleans + jerk x 135
4x 3 cleans + jerk x 150

Cleans Pulls (from blocks above knees)

4x4x235

Gave myself a solid knock in the junk on the first rep. Great way to start the morning.

Front Squat/Back Squat

5 x 4/8 x 170

This actually was not too bad at all and I didn't need quite as long rests between sets.

Kneeling Bottom Up KB Press

3x5x25# KB (each arm)

Both my right and left felt more symmetrical today and balanced than the last time I tried these.

My programming also called for 6 attempts of triple continuous effort broad jumps today. I have no idea how this carries over to oly lifting. Whatever, I wasn't planning on doing it in any event.

Does your left shoulder hurt for any other exercises where you carry the weight overhead (e.g. jerk, push press)? I'm guessing not since you do not mention it in those exercises. That's really strange that your shoulder only gives you trouble when you snatch.

It used to really hurt when I jerk, but not so much anymore. That's why I wasn't jerking until very recently.

And sometimes it hurts a bit when I snatch, sometimes not. It's not terribly painful, maybe just like a 1 or 2 on the pain scale, but it's noticeable, so if I do feel it, I might shut down snatching earlier than I would otherwise. It's strange though, sometimes my shoulder feels great, like this past Sunday when I PR'd my hang clean. Today there was a small twinge, so I just moved on to C&J and the jerk didn't bother me at all.

11/14

Snatch (paused 2 inches off the floor)

95x3
105x3
125x3
135x3
145x3
150x2 (failed third behind)
150x1
145x2 (failed third forward)
155x1

Wheels kinda fell off when I got to 150. These were all supposed to be triples.

Snatch Pulls from boxes (above knees)

185x3
195x3
205x3

GHD

4x10x+45

Snatch Grip Push Press

95x5
135x5
3x5x155

Last set of last rep, I added an OHS.

Conditioning

500 meter row x 2 - 1:42, 1:45

Eta: snatch from today: https://www.youtube.com/watch?v=3svEQWrme74

Form lookin great on snatches+jerks. Def need better thoracic and hip mobility though, you're very leaned over at the bottom of your OHS/FS.

Thanks. I've been trying to figure out how to stand upright. I have no idea why I have that forward lean and drop my chest in the hole. It's my default position but maybe I can fix it by focusing on it. I'll record my c&j sets tomorrow and focus on standing straight.

In the meantime, getting back to CGOHSing will probably help. Maybe I'll throw them back in my warm-ups. I ditched them previously because they were too damn hard.

CGOHS fixed it right up for me. Kstarr 10 min bottom position drill is also solid.