12/10

Power Snatch

95x2
2x2x125 (70%)
2x1x135 (75%)

Power Clean + P. Jerk

2x1x135
2 x 2 + 1 x 155 (70ish%)
3 x 1 + 1 x 175 (was supposed to be 75%, but did 82% instead)
175 x 1 + push press + split jerk

Top set @ 175 was only supposed to be two sets, but I was waiting for some girl to stop doing toes to bar on a bar near the squat rack, so I did a couple extra sets while waiting.

Front Squat/Back Squat

135 x 3 HBBS (long pause in the bottom)
185x1 FS
4 x 2/4 x 210

This was hard but doable. Sunday is 4 sets of 2/4 @ 240. I have no idea how I'll be able to do that. I don't feel like my squat has gone up at all. I probably won't be able to do 2/4 x 240 and will need to drop down. This squat cycle...never again.

Clean Deadlift

(100% of max clean)

4x3x235

Did these on the minute. Very easy.

Clean

225 - oxxo
230 - o
235 - x

I had some extra time so I figured why not do heavy cleans (heavy for me anyways). If I were fresh, I probably could hit a 240 clean. All my misses were racked, just couldn't stand with it. One of my misses pitched me backwards while I caught a clean in the bottom and I landed on my ass with the bar on my neck.

Conditioning

3 quick sets of jump rope. 30ish dubs each time. I wanted to row, but the gym was a bit too busy to take out a rower. Rest day tomorrow, but maybe I'll do some type of short conditioning work if I feel up for it.

Heavyish cleans were fun, but my time probably would've been better spent doing some core work. Been slacking on direct ab work. Maybe tonight I can whip out the ab wheel for a quick 4x10.

12/12

Snatch

Was supposed to be 4 doubles @ 90%

2x2x95
135x2
145x2
155x2
165x2
170x2 (PR)

I was feeling good, so I decided to go for a PR single.

185x1 (PR City!!!)
190xf (couldn't lock out the catch and lost behind)

I have been trying to hit 185 for 6 months and have experienced nothing but frustration. I can't tell you how happy I am to finally hit 185, which was my year end goal. I felt like dancing. I had 190 in the bag but my shoulders buckled and it grazed my back on the way down. I need stronger shoulders so I can lock out my catch better. 200# is my next immediate short term goal.









Snatch Pulls

3x3x190

GHD superset w/ Ab Wheel

3 sets of 8 GHD and 8 ab wheel

Drop Snatch (no dip)

95x2
5x2x115

Conditioning

500 meter row - 1:37 (PR I think)

Subscribing for the snatch vids

C'mon son. You're subscribing because you love Crossfit.

It's ok, you love Crossfit and you love Ace of Base. This log is like Planet Fitness, judgment free. You're in a safe place.

Have you started oly lifting yet?

The closest I've come to oly lifting is snatching a broom in the living room and trying some stuff out from the greg everett book. My current gym doesn't have bumpers

I've been planning on joining some oly session in the local crossfit, but I haven't come around to it. Now that I think of it, there is one tomorrow at 11AM. Think I'm gonna swing by and try it out.

12/13

C&J Complex

work up to 3 sets of 2 + 1 @ 90%

135 x a bunch
155 x 2 + 1
185 x 2 + 1
3 x 2 + 1 x 195

No misses, although possibly a few press outs. I have all work sets on video, might post later.

Front Squats (recovery)

4x3x185

Jerk Drives

3x3x235

Push Press

135x3
155x2
175x1
195xf

Push press felt particularly weak today.

Conditioning

I decided to jump in on the class at the last minute.

4 rounds of:
15 deadlifts @ 225
400 meter row

14:50.

I wasn't rushing or anything, took my time with the deadlifts, breaking them up into sets of 5 with short 10 second breaks. I didn't go crazy on the row either. Pretty easy.

I went to that oly lifting class today Pretty fun. There were at least 3 of the 14 people that looked like they knew what they were doing... a little bit.

Nice! I have fallen in love with oly lifting. It gets funner once you actually get more comfortable with the movements and have the flexibility to do them properly. You're decently strong already, so once you get some basic technique, you'll be moving around some decent weights I'm sure. I just wish I discovered oly lifting ten years ago.

Congrats on PR city for snatch! The fail at 190 looked like it hurt.

So is the pain in your shoulder gone (hopefully not on vacation)?

The fail hurt for a minute because the bar grazed my back, nothing serious though.

The shoulder pain is there kind of but it hasn't really felt bad at all this week. It comes and goes.

My bigger concern is I have noticed that my left shoulder wobbles considerably when I am standing up a near maximal snatch. Rewatching my other videos, my right shoulder does not appear to do this. Also, when I'm doing a heavy press our push press, my left arm/shoulder lags behind. I'm not sure if it's a muscle imbalance or what, nor am I sure how to address it. Maybe I need to start doing more unilateral shoulder work and stability kind of stuff. I'm thinking maybe I can start doing light turkish get ups as part of my warm ups.

Maybe I need to see an ortho, I don't know...

I downloaded that bar path app and analyzed my recent snatches and cleans

Snatch bar path looks ok best I can tell.



Clean bar path looks legit terrible. I don't pull the bar back into my hips whatsoever, just a straight line up and down. Something to work on I guess.

Show us an example of 2 picture perfect bar paths please. I want to know what it's supposed to look like.

Brownie points if it's a Xiaojun, Aukhadov or Klokov lift.

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

https://www.youtube.com/watch?v=eYeKxTfVbx0

Eta: and of your favorite lifter: https://www.youtube.com/watch?v=Etpg_PfFiZ8

Strange, I would've thought the straighter the better. Guess I was wrong.

12/15

Snatch

Was supposed to be 5 singles @ 90%

95
95
135
145
155
165
170
175
180 oxo
190 xo (PR)
195 x

So when 165 felt crisp, I figured I'd move up, but I wasn't missing at all and everything felt real good. I was going to stop at 180, but the people lifting near me said just to go for a PR and I figured why not. I missed 190 behind the first attempt, but it was really really close. So I tried again and hit it with relative ease.

The 195 attempt I just didn't get under it. Maybe I was scared or something, I dunno, but I don't think I'm far off from 195. If I keep losing weight, a body weight snatch is right around the corner.

Snatch Pulls

3x3x205

Front Squat/Back Squat

supposed to be 4-6 sets of 2 FS / 4 BS @ 100% of FS

FS - 240x1, failed 2nd rep

2 x 2/4 x 235
2 / 4 x 230

These did not feel awesome nor did they look awesome. My knees were feeling funky after the third set and as much as I wanted to complete everything, I thought it would be better to just shut it down, so I did.

a 235x2 FS is a PR, however, so there is that.





Weighted Pull Ups

bw x 5

5 x 3 x +65 (PR I think?)

Not too bad. Pull ups getting stronger.

Weight - 215.8

Diet hasn't been terrible. There have been a few days here and there I fly off the handle, like this past Friday which was a 3,700 cal day, but for the most part, I've been pretty good. I haven't been logging my calories/macros on here b/c it's a PITA.

ETA: Conditioning - 500 meter row: 1:39

You're doing SLDLs in that vid. Your form looks alright on those, but I'm not a fan of them because they put more stress on the low back.

RDLs should have a little more of a knee bend (keeping them at ~15 degrees through the whole set) and a little less depth, while focusing on getting your hips back.

http://robertsontrainingsystems.com/...nian-deadlift/

Thanks, Cha. Last time I had too much knee flexion, this time not enough I guess. I've got RDLs lined up for tomorrow, I'll try and maintain 15 degrees throughout the lift.

I always thought SLDL was when the bar hung out in front of you though, not when you kept the bar in contact with the body.

Bar in close to the body - yeah, you're doing that part pretty well.

This can't be optimal

No argument from me here. I have significant forward lean on my front squats, especially on maximal loads such as this one, and need to somehow figure out how to get a more upright torso.

12/16

C&J

4 singles @ 90%

135
155
175
185
195
205 x 3

So I went a little heavier than 90% of 215, but everything felt fine and no misses, so...





Clean Grip RDLs

5x3x245

Master Cha, are these any better?



BTN Push Press

2x3x135
155x3
4x3x165

Pendlay Rows

2x5x215
2x5x205
185x5

215 felt heavy and I was cheating just a little, so I dropped down. 185x5 just because.

10min airsquat holds without oly shoes contracting upper erectors as hard as you can, rows 4 tha hoez, and being less tall.

yeah, that's better. You really dont need to go that low though. Put a little more weight on, and when you feel the hammies start to stretch, then come back up.

I've been doing the air squats, but not for 10 minutes though. I do Pendlays pretty frequently. I'm afraid I'm stuck with the tall thing though.




hmm, I thought you were supposed to go as low as you could while keeping a neutral spine? Honestly, I felt no hamstring stretch until the end range of motion today. Maybe that wouldn't be the case if I went heavier. Programming called for 100% of my max clean though, so that's more or less what I did.

Hey POW,

I'm coming down to South Florida this week. I was curious if you had any interest in some sort of dumb Crossfit challenge next weekend. It can be for something ridiculous, like Fittest Crossfit Lawyer in H&F. Let me know if you are interested.