If you're talking about this coming weekend, I'm not going to be around much, unfortunately, have a wedding we are traveling locally for. If you're talking about the weekend of the 28th, I should be around. What did you have in mind?

12/17

Hang Power Snatch

4 x 3 x 75-80%

2x3x95
135x2 (failed third)
4x3x135

This was pretty difficult, actually. I was supposed to do between 140 - 150, but 135 was challenging enough.

Power Clean + P. Jerk

4 x 2 + 2 x 160

Pretty easy, although there was a little left shoulder discomfort on the jerks.

Front Squat/Back Squat

4 x 2/4 x 220

This was hard, but not too bad. Front squat torso angle remains sub-optimal, but I'm working on it.



Clean Pull (w/ pause at bottom of knee)

4x2x245

easy.

Conditioning

3 sets of double unders, 20ish each set.

Did you feel anything in your lower back?

I don't think so.

Its probably ok to go that deep as long as your spine stays neutral and you dont feel your lower back doing the work. You are very flexible. If you increase the weight and start to feel it in the lower back, then cutting the depth is good.

Thanks, Cha.

Bummer...I'm only in town until the 26th. I was thinking of doing some WOD that we could agree on and see who could do it faster. No big deal.

12/19

Snatch

(up to 3 singles at 95%)

95x2
135
145
155
165
180 ooxo





Snatch High Pulls

3x2x200



Snatch Grip Push Press + OHS

(4 x 3 + 3 x 85% of snatch)

95 x 3 + 3
135 x 3 + 3
4 x 3 + 3 x 160

Not too bad.

GHD/Ab Wheel

Superset

GHD - 3 x 10 x +24g KB
Ab wheel - 3 x 10

Conditioning

24kg KBS - 15, 20, 20 with about 1 minute rests between sets. Easy.

Eta: I messed around with thrusters to see what I could max at. 155 easy, 175, no problem. Got 185 to my forehead, but it wasn't moving any higher.

12/20

C&J

135
155
175
190
210
210 (jerk felt ugly on this one, but didn't record)





Clean Pulls

5x2x260

Front Squats (recovery)

4x3x180

Jerk Dips

5x2x260

Jerk Balances

3x5x95



Conditioning

Russian KB Swings:
7x10x80# KB

lol at all those chicks rowing like mad in the background. horrible form too.

You must be mister popular over there, not giving a fk about the WOD's and just doing your own oly thing wearing those yellow romaleo's. I know I would be. Or at least feel like it.

Yeh, you will occasionally see some funny looking stuff if you look behind me in some of my videos. They were doing max effort rowing intervals today and I don't think the coach explained that doesn't necessarily mean row as fast as you can.

I probably should have gone over to my wife who was in the class today to show her proper rowing technique and how to do a max effort row but I forgot.

PoW,

Did not realize you're married. And she lifts too? Oly? Xfit?

Xfit since June our July. On Sundays, I have her gslping squats, deadlifts, and more recently, press.

Good work. Numbers? Time for her to open an H&F account imo.

Lol, she's perfectly content logging in private.

I think she squatted 3x5x105 last Sunday and something like 115x5 on deadlift @130ish bw. So she basically weighs as much as you, but doesn't quite have your numbers yet. I think those are pretty solid novice numbers for a female though.

I'm also trying to help her get an unassisted pull up. It's a work in progress.

12/22

Snatch

95x2
115x2
135x2
145x2
150x1
160x1
170x1
3x1x180
150x1
160x1
170x1

Snatch Pull (pause at top of knee)

5x2x195

Front Squat/Back Squat

4 x 2/4 x 190

Not too bad, except I might have gotten forward on a back squat or two. I did these beltless.

Weighted Pull ups

Bw x 5
3 x 5 x +45
+45 x 4 (failed 5th)

Monte is better than pull ups than me. Rustle-worthy. Whatever, I'm fatter.

Zero misses on snatches today, which i'm thrilled with considering I was working up to 95%. I thought today might be less than awesome since I was out of town for a wedding and didn't get a ton of sleep last night and didn't even think I'd make it to the gym today.

Weight - 214.8
The weight loss train is choo chooing along slow and steady through the holidays. Pretty happy about that.

Do you and your wife do any big events over the holidays? I do not even party, so it's easy for me to maintain my nutrition, but I can imagine how hard it is for you if you attend multiple shindigs.

Cool seeing you making progress on the cut. Do you have a goal weight?

No big plans, so it should be pretty easy. We spent time with family over Thanksgiving and that was a four day calorie bomb.

My immediate goal weight is 200. Depending on how I look/feel at 200, I'll decide if I want to cut down to 185-190, which EV and Monte insist is necessary. I don't see any plausible scenario where I cut below 185 under any circumstances.

If I do decide to cut to 185, I'm most likely going to try and gain 1# week until I get back up to 200 again anyway because that's my goal end weight. I just want to be there at a relatively low bf%. Time will tell.

12/23

C&J

135x2
150x2
160x2+1
195x1
2x1x205
170x2+1
185x1
195x1

I did all sets within 20 minutes because I only had about 1 hour to lift today. No misses.

Pendlay Rows

4x6x195

Again, all with minimal rest.

Push Press

135x2
155x1
165x1
185xf
185x1
190xf
190x1(pr)

Ran out of time or I would've tried 195.

Have a few videos, will post later.

Videos from today:

LOLLLLLL need getting the weights off so you can rerack the bar?

Nah bro, I'll just clean it

Lol it's a lot less of a pita than stripping it and having to clean a lower weight. And it didn't take too much out of me because I made the next one at that weight.

I'm squatting tomorrow. Will I be getting screen cap analysis to determine if I hit appropriate depth? Seems to be your thing now.

Just trying to educate myself. Only person I delight in calling out is loco, but that's cause I him and he would do the same for me. We are forever chihuahua bros. Gotta look out for him. Cut too much depth and you might soon realize you're not nearly as strong as you thought you were.

----

My gym was closed today, but I told the morning coach who had a key I'd help him out with his oly lifts, so he opened it up and I got to work out. Trying to teach the snatch is very difficult imo, especially since I'm still a beginner myself. But I'm glad I got a chance to get in the gym.

12/24

Power Snatch

2x2x95
4x2x135 (~70%)

Easy enough, but I really dislike the power variety of the snatch.

Power Clean + P. Jerk

135x2
4x2x155

Clean Pull

3x3x245

Front Squat/Back Squat

4 x 2/4 x 190

EZPZ

Set 2:

Clean Grip RDLs

245x6
2x6x255

I wanted to tape these, but I moved out of the rack and couldn't find a good place to prop up my phone. These weren't difficult at all. Only thing that hurt were my thumbs because I have to hook grip.

Ya, it is a bit weird doing that, but chances are you've done more research into snatches and olifting than this guy given that you lift more than him. It's nice to have these sorts of benefits though. I'm still working on getting a key to my gym so I can just go in whenever, but they'll gladly leave me there by myself to lift and tell me to turn off the lights and lock up.