Thanks, bud. Lots of practice from the high hang helps with speed under the bar.

1/10/14

Snatch

Max (1 miss allowed)

95x1
115x1
135x2
155x1
165x1
175x1
185xf
2x1x150
2x1x160

Eh, this programming is kind of beating me up, so I was actually kind of happy I didn't make 185. I didn't even really get under it.





C&J

Max (1 miss allowed)

135x1
155x1
185x1
205x1
215x1
225xf
2x1x190
2x1x200

These didn't feel crisp today either.



HBBS

3RM

45x10
135x3
185x3
225x3
245x3
260x3
275x1

These all felt heavy today.

I had two hours and still didn't get to everything. I was supposed to do clean pulls and weighted pull ups, but I have a job to go to. I can't exactly spend over 2 hours in the gym...oh well, maybe I'll fit it in at some later time.

How exactly do you do these? Off blocks or just use light enough weight that you can lift it into position?

Is your programming provided by the Crossfit affiliate specifically tailored for you or are you getting it elsewhere?

You can do them off blocks or just dl it up and do it from the high hang. Here is Kendrick Farris doing them. Basically you do very little dip and it forces you to pull yourself under the bar as fast as possible. I'd start off light with a PVC or empty bar, but you can work up to pretty heavy weights. I have been able to work up to ~85%+ of my full snatch.

I don't know if there's a difference between a high hang snatch, hip snatch, and tall snatch. I kind of just look at all of them the same. Anyway, I found this movement and snatch balances very helpful in developing speed under the bar.



Some more vids that might help:





No, I don't follow my affiliate's programming because it's GPP with a dash of occasional strength/oly work. I do my own thing. I get my programming from here: http://spencergarnold.wordpress.com/.../deep-barbell/. I used to follow him when he was programming with Outlaw Barbell until a few weeks ago when he went out on his own.

Oh ****, thanks POW. I was imagining you snatching with the high pull (like elbows up) as your starting position instead of high hang. I just couldn't imagine how to get into that starting position with any weight lol. Thanks.

1/12/14

Snatch

135x2
155
175xxo
185
190
195xxx

then:

4 sets of snatch pull + hang snatch + t'n'go snatch @ 160

Every miss at 195 was very close. Soon.



C&J

135 + 2 jerks
155 + 2 jerks
185
205
225
235xx

then:

3 sets of hang clean + t'n'go clean + jerk @ 190.

First miss at 235 was close. I was very close on the jerk. The second miss I couldn't even clean

HBBS

Find 3RM in 10 minutes

190x3
225x3
245x3
255x3

255 was a royal grind.

I wanted to do some short conditioning, but no time for it. I think I'm better off anyway not doing conditioning at the moment. This frequent maxing is really taking its toll. I'm feeling random twitches in shoulders, glutes, chest, and I have that achey feeling throughout. I'm looking forward to scaling back intensity a bit soon.

I have also felt particularly ravenous as of late, so I'm assuming the diet has gone less than awesome. It's been a while since I stepped on a scale, but the mirror is suggesting to me that I'm not making much progress on that front.

Cutting in tandem with high volume to max all the time would sound like no craic whatsoever tbh. If you want to make cutting weight a priority I'd be skeptical that you could keep up the deep barbell stuff.

Also, it's an interesting program. I think the blog programming phenomenon in general is interesting. If one can do that as its laid out and make progress on it (as you are managing) imo it would justify spending the extra few quid to get a coach to tailor things for you specifically. The program as he's written it is no ****ing joke!!

I had to google craic to figure out what you're talking about, but now that I understand what you're saying, I agree. I didn't exactly pick the best time to cut. Good thing I'm probably not having much success with it.

Spencer Arnold and others actually do remote coaching where you send video and I guess they specifically tailor things for you. It's never really been of interest for me though because at the end of the day, I'm not going to the Olympics, it's just a hobby that I enjoy a good deal. I might do a local comp at some point when my numbers get respectable, but I don't feel compelled to get a local coach. I think a lot of people see decent success following these blog programs and so have I, so I'll keep riding this out for a bit.

Sorry

That's fair enough - but you've done well imo to get to a point where you're making decent progress uncoached on such a program. Adding 35lbs to your snatch in ~11 months is good going.

Yeh, I'm pretty happy about that, now I just need to add another 35# this year and I'll be happy as a clam.

1/13/14

Weight - 218.4. So basically the same as last week.

Snatch

95x1
135xf
135x1
155x1
175xf

I quit here. The place where the bar meets my hips is tender to the touch and there's a bump there, my hands are feeling raw, and I am just feeling beat up. I had a bunch more snatching I was supposed to do, but I was not feeling up to it, so I moved on.

Front Squat into Push Jerk

135x3
4x3x140



Pendlay Rows

4x3x225
225x4

225 is PR. Rows are getting stronger. I wanted to take a vid to make sure I wasn't putting any body English into it. Rows looks clean to me, but my hips maybe could be a touch lower.



Conditioning

1k row - 3:54 slow, but that's ok, this wasn't an all out effort.
rest 2 minutes
1k row - 3:47 also slow
rest 2 minutes
400 meter row

Rows look awesome

+1...it looks like your hips are in the right place as your back looks pretty darn parallel to the ground. So jealous.

1/14/14

Power Snatch

12 mins. to establish max - 1 miss allowed

95
115
135
150 - failed first and full snatch on second attempt

I have hit a 160 power snatch before I believe. Not today though.





Power Clean + Power Jerk

12 mins. to establish max - 1 miss allowed

135
155
175
185
195 failed jerk
205 power clean only

HBBS

135x5
185x3
225x3
245x3
285x1
295x1 (PR)
300xf

Clean Deadlift

3x5x235
275x5

All reps were touch and go and very easy.

Core

GHD 3x10x+62#KB

superset with:

3x10 kneeling ab wheel

Congrats on the Squat PR!

Thanks bros. Can't complain about progress.

1/16/14

C&J Max (two misses allowed)

135
165
185
215
225 f, f

Then 3 sets of 3 hang cleans + jerk @ 175, 1 set @ 180

Clean Pull

225x5
235x5
2x5x255

Easy.

Push Press

I was supposed to do 4x5 AHAP. I tried 165.

2x5x165
165x4
165x3



Conditioning - 3 sets of double unders. I didn't count but just kept doing as many as I could until I slipped up. I probably got anywhere from 30-40 most times.

Congrats on the squat! You did it!!!

225 rows. WTF.

Eh, I didn't even crack 300. My squat really isn't where I'd like it to be.

Re rows, yeh, I dunno. I can row 225 for reps but can't squat worth a damn. Not that rowing 225 is impressive or anything, but disproportionate to my other lifts. Something something leverages? No clue.

1/17/14

Snatch

Max (two misses allowed)

95
115
135
155
175
185
195f f

Then: 3x2 hang snatch @ 150. I failed the first, got mad, started from scratch, and made all of them.

Psyched myself out for 195. I didn't even get under it. 185 was perfect so I thought I'd have a chance at 195. Nope.

C&J Max (two misses allowed)

135
155
185
205
220ff
Then 3 sets of power clean + clean + jerk @ 185.

Lost 220 on the jerk, but it was very close. Second time I lost my hands on the clean and instead of fighting to get my grip back, I just bailed.

Front Squat
185x1
205x1
225x3

HBBS

185x3
205x3
245x1
270x2 (failed third)
3x2x225

I'm in a dark place when it comes to my squats. Need to rethink programming, or maybe just stop thinking and gslp them already.

Max effort double from yesterday (was supposed to be a new 3RM). Too much inward knee travel or something else that looks terrible?

https://www.youtube.com/watch?v=xMxoTwFa1eo

1/18/14

Traveling and popped into this gym that was meh. Didn't have a plan so I just meandered around doing random stuff.

Press

Warm ups
95x5
115x3
135x1 + 3 push press
135x1 + 3 push press

I'm assuming the bar was 45# but I have doubts. Actually I'm pretty sure it wasn't.

Dumbbell bench: 75x 5, 5, 6, 90x1

Pull ups: lots, mostly sets of 8. Probably did 6 or 7 sets. I did a couple neutral grip ones as well.

RKS planks: 1 minute, 2 sets of 12 seconds.

Conditioning: 6 sets of 30 seconds ME rowing. 1:1 rest. I rowed 1k.

I'm not cha but my gut says it's fine. It's a lot more noticable on that 2nd rep tho.

Yeh, the knees definitely want to come in and they are a bit, but I don't know if it's to an unacceptable degree. Paging Cha, paging cha.

1/20/14

Snatch

95x3
115x3
135x2
145x2
150x1
4x1x165

EZPZ. No misses.

Snatch Pulls

3x3x195

Pendlay Rows

4x4x225

Soon I'll be rowing 315 for reps...and I'll still not even have a 300 pound squat.

Push Press

Supposed to be 3x3 AHAP

135x3
155x3
175x3
180x3(3RM PR)
185x2 (failed third - 2RM PR I think)
155x3

Conditioning

A few sets of double unders.

1/22/14

Snatch Complex

Power Snatch + OHS

115x3+3
125x3+3
135x2+3
4 sets of 140x1+3

Power Clean + FS + Jerk

135x3+3+3
160x2+3+2
170x1+3+1
3 sets of 185x1+3+1

HBBS

185x3
225x1
4x2x240

I tried doing RDLs after but with a power lifting bar. Tried hook gripping but it was too big, so nope.

1/23/14

Deload week continues.

C&J

135x3
160x2
170x2+1
185x2+1
4x1x195

Clean Grip DL

235x5
245x5
260x5
275x3
2x3x305

Snatch Grip Push Press + OHS

4 x 5 + 3 x 135

Core Stuff

Planks: 1 minute, 30 seconds, 15 seconds, 30 seconds

Conditioning

5ish minutes of double unders

They look fine to me.