View Full Version : Craig's Log

Craig Snyder
01-21-2008, 02:00 PM
First Post...New Log.

I've been a lurker around crossft, here, and Mike's Gym for a while...about a year actually...and I figured I would start posting my workouts here. I have been following crossfit during the spring, summer, and fall but I have since realize that I have drastic strength needs in my legs and my oly lifts.

Last max lifts as of 12/19/07:

Front Squat: 155...pounds....if you post in kgs I have to take out my calc and figure out what you are lifting.
DL: 245
Press: 105

Last oly max lifts on 1-14-08:

Clean/Jerk: 135, any more than that and and end up on my butt. I can power clean more than that though.
Snatch: 105

I plan on trying to follow this next 16 week mesocycle and see where it takes me. I have a gym nearby that doesn't care what I do and it has all the equipment that I need, which is nice. Any feedback is appreciated. I have no coach and unfortuanately I am the most experienced oly lifter in the area...with no exprience expect for some continuing ed courses (PT/ATC/CSCS), which are more like teaser courses than actual olympic training seminars.

Thank you for putting this site together and for any advice in advance that I receive.


Craig Snyder
01-21-2008, 02:07 PM

Warm up

Back Squat:
155 2x3

95 5x3

Met con:

2 rounds of:

30 seconds jump rope sprint (no 200m track outside...also we finally just got above 0 degrees today for the first time in about 4 days...I didn't want to freeze my lungs outside.
15 pull ups
10 turkish get ups (20lbs)
15 pull ups
30 seconds jump rope sprint
2 minute rest

Felt good. I realized after I got home that that squats should have been a single, but it felt good to do triples. I don't back squat much, so I really don't know what my max is. 165 didn't feel to heavy.


Derek Simonds
01-22-2008, 06:47 AM
Craig welcome to the forum. Best of luck with the next mesocycle. If you do come up with some specific technique questions the best thing to do is video the lift and post so that everyone can look and help.

Craig Snyder
01-22-2008, 02:34 PM
Thanks Derek. I will do that when my camera is working again or I get a new one. The one that I have isn't working. I do know that they need a lot of work, so the sooner the better so I don't wreck myself over the next 4 months.

Some more demographics: 65 inches. 140lbs. Estimate 10-12% body fat. That is based on visually of abs. I can see the outline of the abs, and the start of a six pack, but not enough to say that it has returned yet. I've lost 20lbs since last Jan thanks to crossfit/zone. I have no idea what fat/muscle ratio was lost/gained during this time, but it is definitly a positive ratio due to strength improvements in pull ups/push ups/squats/etc.

WOD 1-22-08

Subbed treadmill for rows (no rowers here) 1000m
5 power cleans to push press (75lbs) no sand bag, used barbell
30 swings (40lbs)
750m run
10 power cleans to push press
25 swings
500m run
15 power cleans to push press
20 swings



Craig Snyder
01-24-2008, 01:11 PM

Missed yesterday due to eye doctor appointment and having my pupils dialated. That sucks. I spent the rest of the day with a headache and in the dark. Did yesterdays WOD today.


Snatch for speed: 45, 45, 65, 65, 75
Front Squat: 85x3, 115x3, 125x3, 135x2, 145x1
Snatch push press: 65, 65, 85, 105, 115
Pull up, curl up, neutral grip: 8, 6, 6

I've been seriously considering getting some weighlifting shoes. A lot of my squatting problems in terms of depth and trunk alignment are fixed with my heel elevated on 5 lb plates. I have read Adidas are the probably the best...but also the most expensive. For someone like me who will probably never compete, is spending $150 necessary or is $70 just fine. (www.vsathletics.com/product.php?xProd=1301&xSec=1&jssCart=05c66e521da131de237fd73b86a69fd8)

Does anyone have any experience with the vsathletics shoe? Is it crap or is it ok?

Craig Snyder

Craig Snyder
01-25-2008, 01:19 PM

Clean and Jerk (95lbs)
5 sets 2 Cleans/1 Jerk

The weakest part of my cleans is recieving in the squat. I don't mind the rack, but I think my legs are either weak or I am just unbalanced in the f/squat position when it is dynamic like that. I definitly need to get taped and critiqued ASAP.

Snatch Pull (100lbs) 3x3

Met Con:


Wall ball (15lbs)
Kipping pullups
dips (no rings)


No rest. I forgot about the rest periods until I got home.


Derek Simonds
01-28-2008, 08:49 AM
I know Monique and Leo from Crossfit Evolution just bought some VS shoes. I have the Do-Wins and love them. They have a higher heel then some of the other shoes. I consider the $90 I spent on them a very good investment.

Craig Snyder
01-28-2008, 09:02 AM
Thanks Derek. I think a higher heel might be a better investment for me right now anyway. I am tight...very tight. I took a couple of vids that I will be posting soon of some air squats and they are ugly. I'm talking posterior tilting at maybe 60 degrees of the squat. The worst of it is that I didn't know that was a problem until I did a video and saw it. So all the squatting that I have been doing has been poor squatting...lucky for me I am not injured becuase of it.

So...I have a lot of work to do. Kinesthetic training and agressive flexibility training will be added to the program. But no more deep squats until the posterior tilt is fixed (that hurts just typing that). And basically power oly lifts as well until I get straightened out. The good news is that I have made some gains just over this weekend with stretching, so I think there is hope for me and I am optimist that within a month I will be better off. I will hopefully have some Do-wins by then as well.


Craig Snyder
01-28-2008, 07:18 PM

Back Squat: 45x3, 95x3, 115x3, 135 2x5.
Snatch DL: 95x3, 135x3, 185x2, 205x1
Push Press: 95, 115, 115, 115, 115

Super set:
Pull up: 10, 9, 6
GH sit up: 3x15

Back squats are not 78% of 1RM as I don't know what my 1RM is for back squats. With my new found squat faults I don't think this is the time to find out what it is either. So the weight was medium and not to parallel to prevent the posterior tilt. Rest felt good. First heavy snatch grip DL...heavy for me anyway. :)


Craig Snyder
01-29-2008, 04:19 PM

PC-PJ-J 105# x4
Tall Snatch 45x2 65x2, 55 3x2

3 rounds:
8 1 arm DB snatch (30 lbs)
5 Ball slams (15 lbs)
1 minute rest
3 rounds:
subbed 5 max standing vertical jumps
12 cross chops (35 lbs)


The clean and jerks seemed to go ok. I am unsure about the tall snatch. I have never done those and tried to figure them out from the video on the site. As far as I can tell, I did them right, but we will never know for sure.

I think my squatting is improving. I will be posting some videos tonight.


Craig Snyder
01-30-2008, 01:55 PM

Front Squat: 45x3, 95x3, 115 2x5
Clean pull: 95x3, 115x2, 135x3, 145x1
Rack Jerk: 45x6, 95x2, 115x2, 135x2, 155x1 (PR)

Met con:

3 rounds for time:

13 swings (40lbs)
18 jump dips
23 kipping pull ups


Stayed fairly light with the squats as I am still overhauling my squat, but making good progress in short time. Clean pulls also felt heavy for some reason today. Rack Jerks PRed and signifies the most weight that I have held over my head at once (15+BW). These just felt good today when everything else was just a little off. Probably from all the stretching that I have been doing on my legs, but that is necessary for a little while.


Craig Snyder
01-31-2008, 11:34 AM
Looking at the exericses and videos, I discovered that I was doing "clean high pulls" and not "clean pulls".



Craig Snyder
02-02-2008, 06:53 AM

Power snatch-OHS-snatch balance
45x3, 65x2, 75x4
Tall clean 65#, doubles x5

Met con:
7 (or 8) rounds of:
30 second rope sprint
5 burpees


I am pretty sure that I did 8 rounds of the met con. I was averaging 45 seconds a round with no rest, but I lost count due to a hypoxic state of confusion :). I think I should dig up my golf shot clicker so I can count better. Those big numbers, like 5 and 8, are hard to keep track of when tired. When I went back and did the math it comes out to 8 rounds and not 7. But it was a good sweat anyway.


Craig Snyder
02-04-2008, 01:12 PM

I missed Saturday's WOD, so I blended Saturday and today. I don't know if that is a good idea, but I did it anyway. I might pay for it tomorrow.

Burg wu

Snatch heavy single: 85#x1, 95x1, 105 missx1, x1, 115x1 (10lb PR)
Clean/Jerk heavy single: 95x1, 115x1, 125x1, 135x1, 145x1 (10lb PR)
Back Squat heavy single: 135x2, 155x1, 175x1, 185x1, 195x1
Clean DL heavy single: 135x3, 185x2, 225x1, 245x1, 255x1

Curl up max: 11/9/7 (super set with)
GHD Sit up: 3x15

First time going heavy with back squats. Went to parallel as I am still working out the bugs below parallel. Clean DL are a 10lb PR on regular grip DLs, which is a pleasant surprise, but I didn't count it as a PR as the grip is different. Subbed curl ups for pull ups for biceps today.


Craig Snyder
02-05-2008, 03:16 PM

Power Snatch + OHS + Hang Snatch 85# x5
Hang Clean + Push Press + Jerk 115#x5

Met Con: 10 Minutes
5 Kipping pull ups
5 GHD sit ups
5 Jump Squats
5 Clapping push ups
10 rounds

Definitely feeling yesterdays workout. I missed the x2 on the 5th rep of the snatch complex. I also had to press out the a couple of the jerks. I probably should have used 10lbs lighter weight on both.


Craig Snyder
02-06-2008, 04:03 PM

cfwu x1
Burg wu

Back Squat: 45x6, 95x3, 135x3, 150 doublesx5
Snatch pull: 65x3, 95x2, 115x2, 125x2, 135x2, 145x1
Rack Jerk: Front: 95x2, 115x2, 135x1 Back: 145x2, 150x1
TGU sit ups: 40#, 4 reps each armx3

Met con:
3 rounds
Subbed 15 second rope sprint
Subbed 10 45# barbell thruster
10 40# DB high pulls

My squats feel good. I am getting below parallel now. I am not as low as I would like yet, but I am at least getting down to a respectable level without any critical breakdowns as I was before. My limitations are mainly in the front of my hips now and not my hamstrings, which is both good and bad. Rack jerk were better this time. I allowed more recovery time and I had very little press outs as far as I could tell without video. For the metcon, I can run a 100m in under 15 seconds, but I know after the 1st round it would have been much longer, if I actually ran it, my time would have been much longer compared to rope jumps. But I am not freezing my lungs outside and there isn't a place to sprint inside where I workout.


Craig Snyder
02-08-2008, 02:11 PM

Power Clean + Front Squat + Mid Hang Clean
95, 95, 95, 105, 115
OHS: 45, 95, 115, 135, 140 (PR, BW)

Met Con: 3 rounds of:
sub 500m run
15 push up + 3 kick backs

OHS was a 15lb PR and BW. I got it on vid too. I will be posting that for critiquing when my laptop is up and running again. It was shaky and from what I can tell maybe just a hair above parallel or at parallel.


Craig Snyder
02-11-2008, 10:21 AM

Snatch heavy single:
hang snatch 65x3, snatch 85 m, x1, 100x2, 110x1

Clean and Jerk heavy single:
hang clean 95x3, c and j 105x2, 125 miss jx2

Fsq heavy single:
45x5, 95x3, 115x3, 135x2, 155x2, 160x1 (PR)

Just didn't have it for the clean and jerks today. My wrists and elbows were sore, probably from the OHS and bad reaction to allergy shots the day before. I lost the jerks behind my head twice with 125# twice, a weight that I haven't missed with this program yet. On the other side, I PR'd front squats by 5lbs.


John Alston
02-11-2008, 11:52 AM

Snatch heavy single:
hang snatch 65x3, snatch 85 m, x1, 100x2, 110x1

Clean and Jerk heavy single:
hang clean 95x3, c and j 105x2, 125 miss jx2

Fsq heavy single:
45x5, 95x3, 115x3, 135x2, 155x2, 160x1 (PR)

Just didn't have it for the clean and jerks today. My wrists and elbows were sore, probably from the OHS and bad reaction to allergy shots the day before. I lost the jerks behind my head twice with 125# twice, a weight that I haven't missed with this program yet. On the other side, I PR'd front squats by 5lbs.


lbs or kg?

Craig Snyder
02-12-2008, 05:47 AM
All lbs. At bw 140lbs a 160kg front squat would be pretty cool!


Craig Snyder
02-12-2008, 05:54 AM

Back squat: 95#x5, 135x3, 165 doublesx5
Snatch DL heavy single: 95#x5, 135x3, 185x3, 205x2, 215x1
Push press: 95#x3, 95x3, 115x3, 115x3, 120x3
Pull ups: 11, 10, 8
TGU sit ups: 40#, 3x8

Felt good today. Wrist pain is gone thanks to recovery. Both push press and snatch deadlifts are up from pervious attempts and pull up numbers keep climbing. My diet has suffered a little lately. People at work seem to think that we week chocolates all the time. Those are hard for me to resist.


Craig Snyder
02-13-2008, 08:29 AM

cfwu x1
Burg wux1
Muscle Snatch: 55#x3, 60x3, 65x1 (used legs more than I should have on 65)
Snatch: 70# 2x8
Clean, Clean and Jerk: 95#, 2x8

Met Con: 3 rounds
200m sprint
15 wall ball (15#)

I wasn't sure how much to use my legs on muscle snatches, but I am pretty sure I did way more than I should have on the 65#. Focused on the recieving position of the clean.


Craig Snyder
02-13-2008, 08:32 AM
After watching the video of muscle snatches I did the completely wrong. I use only upper body and no legs. No wonder they were so hard.


Craig Snyder
02-13-2008, 01:45 PM

My youngest son's birthday today. He is one!

Front Squat: 45#x5, 95x3, 115x3, 125 2x5
Clean pulls: 95x3, 145x3, 155x2, 175x1
Rack Jerks, behind neck: 95x2, 115x2, 135x2, 145x1

Met con, 3 rounds for time:
16 1 arm split snatch: 20lbs
20 cross chops: 20lbs
25 kipping pull ups

The pull ups killed me in the met con. I think my kipping technique is flawed because I am gassed at 15 when I can do 11-15 strict pull ups. My arms aren't tired at 15, but I am sucking wind then....or maybe I am just that out of shape. Either way, those are what killed my time.


Craig Snyder
02-15-2008, 10:20 AM

I am not going to be able to workout tomorrow (saturday) so I combined today's WOD and tomorrow's WOD and skipped today's met con.

Muscle snatch: 80% max, 65#, 2x3
Power Snatch: 60% max, 70#, 2x4
Power C/J: 60% max, 95#, 1x4

Snatch: 90%: 105x1
C/J: 90%: 130x1
Bsq: 45x5, 135x3, 155x3, 175x1
Core work:
roll outs: 3x8
GHD situps: 3x10
bent over rows: 95#x6, 75# 2x8

Hips felt tight today. I have relaxed a little bit on my stretching routine this week and I can definitly tell. I will have to keep on stretching to keep my squat depth and to continue to improve it. I am able to squat below parrallel without the tilt now when warm, but not today. I also worked out in the AM and I usually workout in the PM, which probably made a difference as well.


Craig Snyder
02-19-2008, 05:59 PM

Missed Monday's workout due to traveling and being out ot town.


Muscle Snatch: 70#, doubles x3
Power snatch, snatch: 70# x3
Clean, push jerk, jerk: 85# x3

Skipped metcon today. Not feeling well and the cold weather is making my body feel like crap. Forecasting -30 degrees F tonight (actual temp, windchill is much colder) and that on top of sitting in a car all weekend really made today's workout short for me. I ended one set, 10 reps each, of pull ups, bent over rows and roll outs.


Craig Snyder
02-20-2008, 01:44 PM

Snatch: 75%, 65#x3, 85# 1x3
C&J: 75%, 85#x6, 110# 1x3
BSq: 85% 135x3, 155x2, 165x1

Metcon: 9:11
Tabata run
50 double unders
1/2 Tabata run
25 double unders

Feel better today. Snatch and cleans felt good, but squats felt heavy.

Craig Snyder
02-21-2008, 05:47 PM

Snatch: 60%, 70# 1x2
C&J: 60%, 85#, 1x2
Hanging knees to elbows, 5 reps x3

Light and easy.

Craig Snyder
02-22-2008, 05:58 PM

Snatch: 50%, 65#, 1x4
C&J: 50%, 75#, 1x4


Craig Snyder
02-25-2008, 01:55 PM

Missed this weekend's WOD as the school where I workout was looked. :mad: Very frustrating. I can't wait until I get my home gym up and running. So I skipped Monday's WOD and did Saturday's max lifts.

Snatch: 125# (20lb PR from 1/14/08)
C&J: 140, missed the jerk on 145x3 (5lb PR from 1/14/08)
FSq: 175 (20lb PR from 12/19/07)

I am a little upset that I missed the jerks, but the gains in my snatch and front squat make up for that...for now. I have been working on the clean as the weakest part of my lift for a while now, I guess that has caught up and I need to focus on the jerk.

Craig Snyder
02-26-2008, 12:16 PM

Muscle Snatch: (3x2) 65x3, 75x3, 85x2, 90x2, 90x2
Power Snatch + 3 OHS: 75# x4
Power Clean + Push Jerk + Jerk: 85# x4

Met Con (4 rounds)
100m sprint
10 TGU (35#)
1 min rest

Pretty sore from yesterday's max testings. The met con was very hard today. TGU burned me out.


Craig Snyder
02-27-2008, 03:26 PM

Snatch: heavy single: 65# hang sn. x3, 85# hang sn. x2, 105x2, 115x1
C&J: heavy single: 115x2, 125x1
BSq: heavy single: 135x4, 155x2, 175x2, 185x2, 195#x1

Metcon (rounds in 10 minutes)
20 kipping pull ups
20 1/2 moons (40lb DB)
20 power clean and push jerk (20# DB each arm)
1 round +20 pull ups, 20 1/2 moons, and 10 clean/jerks

Clean and jerks still feeling really heavy. I am having problems getting my elbows to the racked postion before the bar lands on me. I need to work on that speed. Snatches felt good and squats felt good. Met con sucked. That was a very hard workout. I guess the Bulgarian cycle is about both heavy lifing and heavy/hard metcons (at least so far this week).

Feels good to sweat heavy.


Craig Snyder
02-29-2008, 02:48 PM

Power Sn + Sn Balance + Hang Sn: 65x1, 85x1, 95x3
Power Cl + Tall Cl + Jerk: 85x1, 95x3

Metcon (4 rounds)
7 wall ball (10 lbs)
14 1 arm DB hang power sn (30#)
7 box jumps - mid thigh
7 clapping pull ups (kipping)

The weight on the snatch complex was limited by the hang snatch and the weight on the clean complex was limted by the tall clean. The weight for both happens to be the same. Metcon was ok. I usually use my 15lb slam ball, which would have been 10% of my bw, but I forgot it at home, so all that I had at the gym was a 10lb plyoball. I should have subbed thrusters or something instead becuase the wall ball was kind of a break.


Craig Snyder
03-02-2008, 03:40 PM

Snatch, heavy single: 85#x2, 105x2, 115mx1,x1, 120mx1,x1
C&J, heavy single: 95x3, 115x2, 135x1, 145x1, 150mx2
FSq: skipped today.
GHD sit ups: 3x8 with 25#

School locked Saturday, open Sunday afteroon.

Feeling really well except for some heartburn from a hamburger and onion rings for lunch...now I remember why I don't eat them anymore. Cleans felt good for the first time in about 2 weeks. 145 tied PR weight. Went for new PR, but hit my chin going up for the jerk on the first miss and hit my groin on the second miss for the clean. That on top of my heartburn, took the sails out of my workout for the day so I finished up with the GHD situps quick and left.

Craig Snyder
03-03-2008, 04:23 PM

Snatch, heavy single, take 15% off 1x4: 95#x1, 115x1, 125x1, 130x1(PR)
110# 1x4
C&J, same and Snatch: 135#x1, 145x1, 150x1(PR), 155m, 130#1x4
FSquat, heavy single, drop 10% for 2, drop 5% for 2x2: 135#x3, 155x2, 165x1
155x2, 145#2x2
Pull ups, 3xmax: 13, 9, 6

Hit 5lb PRs on both snatch and C&J today! I was actually surprised. I snatched 125# and it popped up really easy so I put 5 more lbs on and put that ups as well on the first attempt. The same for C/Js. 145 went up easy and 150 went up 1st attempt. Attempted 155, made the clean, missed the jerk. But that is near my max 'behind the neck' jerk anyway and I was starting to get tired.

A good day.


Craig Snyder
03-04-2008, 04:14 PM

Muscle Snatch: 75#x3, 95x2, 100 2x2
Power Snatch + 3 OHS: 85# x4
Power Clean + Push Jerk + Jerk: 95# x4

Met con: 3 rounds
12 1 arm DB split snatch 25#
23 Kipping pull ups
7 dips
90 second rest

Muscle snatch was heavier than previous weeks. The snatch and clean complexes felt light today after yesterdays heavy workout. The kipping pull ups still gas me out. My max kipping is still around my max strict, but due to different reasons.


Craig Snyder
03-05-2008, 02:18 PM

Snatch, heavy single: hang snatch 75#x3, sn 95#x1, 115x1, 120x1, 125x1, 130xm
C&J, heavy single: 95x1, 115x1, 135x1, 145x1, 150x1, 155x1(PR)
Fsq, heavy single: 135x3, 145x2, 155x2, 165x1

Metcon: 4 rounds
12 DB DLHP 45#
12 DB push press 30#
24 DB cross chops 35#

Finally got 155 today. I have missed it several times in the past, sometimes the clean, most of the time the jerk, but it went up today. Cross chops suck. They kill my biceps no matter how much hip thrust I use to assist.


Craig Snyder
03-10-2008, 05:07 PM

I was out of town Friday-Sunday for my Brother's wedding. So I didn't have access to a gym, I ate like crap and drank too much.

Snatch, heavy single: hang, 65#x4, 85x2, 105x2, 120x1, 125x1, 130 mx1, x1
C&J, heavy single: hang, 115#x2, 135x1, 140x1, 145x1, 150x1, 155x1, 160x1 (PR)
FSq, heavy single, -10% for 2 singles: 135x3, 155x2, 175x1, 160 1x2
Pull ups: 11, 10, 8

After this weekend, I was surprised to PR on C&Js. I was going to stop at 155, but after a small form check it went up easy...so on went 160. Also tied PR of 130 for snatch as well today. Tied FSq PR. I will be getting those VS shoes (when my wife lets me.)


Craig Snyder
03-11-2008, 02:26 PM

Muscle Snatch: 65#x3, 85#x2, 100 singlesx5
Snatch+OHS+hang power snatch+OHS: 60%, 80#x4
Clean+Fsq+hang power clean: 60%, 95#x4
Push press+Push Jerk+Jerk: 60% (of clean) 95#x4

Subbed max 95# OHS for met con today: X15

I forgot to write down how many reps for the complexes so I guessed at 4 and I was wrong. I woke up with a sore throat today and didn't want to get breathing hard during the met con and irritate it more, so I subbed the OHS instead. I have been meaning to do that for a while, and since we had OHS in the workout today, I took advantage of the situation. I was actually surprised I could get 15.


Craig Snyder
03-14-2008, 07:35 AM
Had the flu since Wednesday. Hopefully I will be able to get back to it by Monday. Hopefully all this laying around isn't going destroy the progress that I have made thus far. That would really be a bummer. I've gotten up to a 130# snatch and 160#clean/jerk at 140#bw.


Craig Snyder
03-17-2008, 03:02 PM

After the flu, I lost 5 lbs...not good. Especially when I really don't have 5lbs to lose in the first place. And after lifting today, I'm pretty sure it was a lot of lean mass that I lost.

Snatch, 85% 1x4: 65#x4, 85x2, 95x2, 110 singles x3, missed 4th x3
C&J, 85% 1x4: 95#x3, 115 singles x4
Bsq, 90%, 2x1: 135#x2, 155x2, 175x2

Very weak and tired. After my misses on the snatch I cut the weight on the C&J to 72% of max and that still felt heavy today. For the snatches, the first miss hit me in the forehead. The other two I got under, but couldn't get stable enough to stand up. I was really surprised that I was able hit 90% in the backsquat...although it was more like ME today.


Craig Snyder
03-19-2008, 05:52 AM
My body is giving up on me! Influenza last week, stomach flu this week?! This is getting old. I have been sick for over a week now and I am losing weight like crazy, can't workout and getting weaker by the minute. I really haven't eatten anything of substance on a regular basis in over a week. So much for PRs at the end of this cycle.


Craig Snyder
03-23-2008, 11:36 AM
Alright...I think I am getting back to normal again. I have lost 7 lbs BW...probably 15-20lbs of strength off PRs, but I am going to start back at it again on Monday. After 2 bouts of the flu in about a 1 1/2 weeks, I didn't think I was going to make it.

The only thing that will stop me from working out tomorrow is if the school where I workout at is locked due to the holiday...which is a possibilty. But in one month I am moving and will soon have my own bumpers and platform. No more worries about locked doors. :D


Craig Snyder
03-25-2008, 02:56 PM

First work out in about 2 weeks. Feels good to be back, but I am really weak and deconditioned. It felt like I was starting all over again back in January.

Muscle Snatch, 55% 2x3: 65#x3, 70# 2x3
3 position Snatch, 70% x4: 90#, missed 1st Sn 3rd complex, reset started over.
Tall clean + push jerk, 60% 2x3: 95# 2x3

Met con: subbed 2 rounds for 3 rounds
Subbed DB cleans (1st round) and DB snatches (2nd round) for sandbag suitcase power cleans: 30#
10 mid thigh box jumps
10 push ups + kick backs (1+3)

1 minute rest b/n the two rounds completed. 8:22

Good to be back in the gym...but I can feel that I am weak. Combination of being sick, poor nutrition, and lack of exericse definitly took its told the past 2 weeks. I was able to do the subscribed percentages today, but it was heavy today, with one miss.

The Met con was very hard. Harder than what I was thinking it was going to be, especially since I subbed DB for sandbags, either that or the push ups/kick backs are really just that hard. :) In any event, I have lossed a lot and have much to gain back before I am back at my presickness level, good news is that I am back.


Craig Snyder
03-31-2008, 01:28 PM

Well...I guess the good thing about one workout per week is that I don't have to worry about burning out. Hopefully I can break this cycle tomorrow with 2 workouts this week.

Bsquat, 84%, 2x5: 45#x5, 95x3, 135x3, 165 2x5
SnDL, 110%, 2x2: 65#x3, 95x3, 115x3, 135x3, 145 2x2
Push Press 5x3: 45#x5, 65x5, 95x3, 115 3x5
Chin ups 3xmax: 10/8/7
DB OH situps: 3x8 with 2 20# dumbbells

Heavy and hard. After hardly working out for 3 weeks I really wouldn't expect it any other way. I got some video of my snatch DL (or snatch pulls, which is what I think I was doing). I will be posting them to get critiqued as soon as I get them loaded up.


Craig Snyder
04-01-2008, 02:34 PM

Woohoo!! 2 workouts in a row!

Muscle Snatch 57% 2x3: 65#x3, 75 2x3
2 pos Clean (floor/mid thigh) 70% x4: 70#1x3, 95x1, 110 x4
Tall Sn 60% 2x3: 80# mx2, 70# 2x3
Rack Jerk 60% 2x5: 45#x4, 95 2x5
OHS: 95# x5

Skipped metcon today due to my feeble body giving up on me from yesterday's WOD. But it does feel good to be sore again and back at it.

Everything went well today except for tall snatches, just coudn't get under 80#, so I had to drop the weight to 70# (54% of max). But I am pretty sure my max snatch isn't 130# anymore which is what I am basing all my weights. So far it has been ok until now.


Craig Snyder
04-02-2008, 04:01 PM

Fsq, 84%, 2x5: 45#x5, 85x5, 115x3, 135x2, 145 2x5
Clean Pull 100%, 2x3: 95 2x5, 135x3, 160 2x3
Rack Jerk behind neck, heavy single, drop 25% 2 doubles: 45#x4, 65x4, 85x2, 115x2, 135x2, 145x2, 155xm, 110 2x2

skipped metcon today, although I was intriged buy the clusterfuck balls...that would be a work out all in itself.

Hamstrings are fried, a day off is greatly needed to let them rest.


Craig Snyder
04-07-2008, 06:02 AM
Good news and bad news.

Good news: I met some USAW coaches this weekend and got my lifts cleaned up a bit. Also met Mike Favre from the USOC this weekend and got to pick his brain on everything from periodization, lifting and equipment.

Bad news: I am finally moving back home in 2 weeks (not all bad) but the time needed to pack is really going to interfere with my work outs. I am hoping to still get in atleast 2-3 a week, but time will tell.


Craig Snyder
04-07-2008, 07:14 PM

Front squat - 86% x 2 x 3: 45#x5, 95x3, 115x3, 135x2, 150 2x3
Clean pull - 105% x 2 x 2: 65#x4, 95x3, 115x2, 135x2, 155x2, 170 2x2
Push press - 5 x 2: 45#x5, 95x3, 115x2, 120 2x5

Pull-ups - 3 x max: 13/9/8
superset with:
Turkish Get-up sit-ups - 25% BW 8x3: 35#

I feel my strength finally starting to come back. Push presses are near previous level, pull ups are coming close too. I haven't actually C&J or snatched heavy recently, so I am not sure where I am actually sitting with those. It won't happen this weekend either as I will be out of town closing on my farm in very rural ND. :)


Craig Snyder
04-09-2008, 03:50 PM

Light day. Worked Snatch and C&J technique with light weight. Basically combos of snatch, OHS, hang snatch, no specific number, 58% of max, no fatigue.

Same with C&J, worked Cleans, hang cleans, front squats, jerks, push jerks, 47% max, no fatigue.

Did this while packing up my pickup for the first load for the move up north.


Craig Snyder
04-16-2008, 02:07 PM

Quick workout today.

Snatch + 3 OHS: 65#, 85, 95, 105, 115, 120, 125mx2

Felt good to get some weight over head again. First time snatching heavy in about a month, and I made 10# off my PR from 3/10, so all-in-all I a pleased with this today. I was thinking of a C/J complex, but just didn't have the energy today, and this being the first workout ina week, figured I would be sore enough from this anyway.


Craig Snyder
04-17-2008, 01:24 PM

Another quicky.

Power Clean + 3 front squats + Jerk + Press/Push Press
w/ press: 65#, 75, 85, 95, 105
w/ pp: 115, 125m pp

I was hoping to press first then jerk, but I would have had to reposistion my grip, where if I jerked first then lowered it down, my arms were ready to press. I was also origionally going to progress to push jerks, but I ran out of time. Next time I do this complex, less front squats...1, or 2...probably start at 85lbs, and go through push jerks.


Craig Snyder
07-10-2008, 05:21 PM
I'm back. Finally moved in to my new home. A nice farm in remote ND where I can do pretty much whatever I want to do without being bother by anyone. I have a heated garage that I have been setting up my home gym. I have my pull up bars installed and my platform built. So far so good. I also have a new pair of Dowins: love em. Wish I had them 6 months ago.

So after basically 2 1/2 months off, I figured it was time to recheck my maxes.

Monday: Snatch: 120# Misses 125# x3. This was 10# off my previous max of 130.

Today, C/J: 155#. no misses. I could have gone more, but on the Jerk I felt a little twinge in my low back and decided to stop before something really bad happened. This was only 5# off my previous max of 160, so I don't feel bad about quitting there anyway, especially with no misses and a feeling like I could go more.

Tomorrow I will hopefully max out on back squats and get back into the CA WOD from there.


Craig Snyder
07-12-2008, 07:04 AM

Maxed on back squats: 200# PR, failed 205.

Interesting that it is a 5# PR. I haven't squatted in almost 3 months. I know I made depth because I used to box to 'touch and go' for depth. The only thing that is different is that I got WL shoes. So if anyone reads this post, I am curious is anyone else has had a simliar experience.


Craig Snyder
07-12-2008, 07:04 AM
BTW...I am REALLY sore today. Nice.

Craig Snyder
07-14-2008, 12:56 PM

Burg warm up

Snatch: 85% 65#x2, 85x2, 95x2, 105 1x4
C&J: 85% 45#x2, 95x3, 115x2, 135 1x4
Bk Squat: 90% 45x5, 95x3, 135x2, 155x2, 175 2x2

Met con:
20 kipping pull ups
30 sit ups (glute ham)

2 rounds completed; 6:36

Felt good to get weight back on me again. But I held the metcon to only 2 rounds as I really could feel that. I also wanted the use of my arms and abs tomorrow, so I will work up to full workouts hopefully over the course of the next week or so.


Craig Snyder
07-15-2008, 06:51 PM

Burg warm up

Muscle Snatch-heavy single: 65#x2, 75x2, 85x2, 95x1, 105x1
Snatch, 80%: 95# 1x5
C&J, 80%: 45#x2, 65x2, 95x2, 115x2, 125 1x5
Front Plank: 1x2:00
Side Planks: 1x1:20 each side

Skipped metcon today. Pretty drained today and after the clean/jerks I was done. I did video of some snatches and c/j today which I will be posting once I get them uploaded.


Craig Snyder
07-18-2008, 07:04 PM

Burg Warm up

Snatch 80%: 65#x2, 85x2, 95 1x3
C&J 80%: 45x3, 65x2, 95x2, 115x1, 125 1x3
Pull ups: 11, 10, 7
Hanging leg raise: 10, 10, 5

As I am pathetically out of shape right now, I was not able to get 3x15 on the hanging leg raise, so the #'s listed are max numbers. I like those and I am pretty sure I will be feeling them in the morning. :)


Craig Snyder
07-21-2008, 06:16 PM

Burg warm up

Sn 90%: 65#x2, 85x2, 95x1, 105x3
C&J 90%: 45x2, 65x2, 95x2, 115x2, 135x2, mx2
BSq heavy single: 45x3, 65x3, 95x3, 135x2, 155x2, 175x1

Worked out in the AM. I usually workout in the afternoon or evenings. I felt like crap, couldn't get warmed up, and everything felt really heavy. Unless I have no other choice, I won't be working out in the AM again.


Burg warm up

Sn 85%: 65#x4, 75x2, 95 1x4 mx1 (bar lost behind)
C&J 85%: 95x2, 115x2, 125 1x4
BSq 85% 2x3: 45x5, 95x5, 125x3, 155x2, 175 2x3

Met con: 3 rounds
15 kipping pull ups
10 GHD situps

Felt much better today. Worked out at my usual time today. Worked on modifying my lifting as told by Greg E. and it definetly made a difference. The weights felt lighter, and I actually lost a snatch over my head behind me. Amazing how small changes in foot position, bar position, and hip position can change a whole lift. Thanks.


Craig Snyder
07-25-2008, 08:29 PM

Muscle Sn + OHS heavy single: 65x3, 75x2, 85x2, 95x1
Snatch 80%: 95x4
C&J 80%: 45x3, 65x2, 85x2, 95x1, 115x1, 125 1x4


Tall Sn 45%: 45# 2x3, 55 1x3
Sn: 65x3, 75 2x2
C&J: 45x5, 65x4, 75x3, 95 1x4
KTE: 3x10

Focused heavily on strict full squats and the recommendations of the critiques that I have been given. Also, my video came in the mail today, so I learned a lot there as well. Basically I have a lot to work on, so instead of going heavy for a while, I am going to keep the weights lighter, get comfortable with full squats, good racks, correct racks, good transitions, and FLEXIBILITY.

1. Full squat while maintaining 'absolute' extension of my spine. Currently a big problem just below parallel.
2. Absolute extension of spine during 1st pull. Flexibility issue like #1.
3. Crisp catch of weight in full rack. Old collar bone injury made me a pussy with this transition. Greg, of course, noticed my hesisitation with catching the weight.
4. Transition of weight from front squat rack postion to jerk rack position. Flexibility issue and just didn't know what I was doing.
5. Proper jerk positioning and form. Mainly the dip and head positioning in OH position

This is a quick list for now, but hopefully I will be able to cross some of these off soon.


Craig Snyder
07-28-2008, 06:24 PM

Snatch 90%: 65#x3, 85x2, 95x1, 105 1x2
C&J 90%: 65x2, 95x2, 115x2, 135mx2, x1 (weak 2nd pulls)
Back Sq 90%: 135x2, 155x2, 175 2x2

Met Con (3 rounds)
10 kipping pullups
10 KB cross chops
10 situps

Really focusing on deep squats. Past few days flexiblity has been a major focus for me and I think I am improving. A lot of foam rolling, PNF, and static stretching. Decreased the metcon as I am pretty tired today. I felt it would be better to decrease it instead of skipping it all together.


Craig Snyder
07-30-2008, 07:01 PM

Warm up with 12# bar

Snatch 90%: 45#x3, 65x2, 85x2, 95x2, 105 1x2
C&J 90%: 45x3, 65x2, 95x2, 115x2, 135 1x2
FrSq, heavy single: 135x2, 155x1

Met con: (3 rounds)
400 (yard) run
7 box jumps-mid thigh
10 GHD sit ups

Front squats felt really heavy today, and since I don't have a squat rack and I haven't done front squats in a long time (except for during cleans), I decided not to go very heavy on them. Met con felt good, although I don't run much, so that really sucked. I maintained about 1:20 splits on the runs.


Craig Snyder
08-02-2008, 06:35 PM

Warm up with 12# bar

Snatch 95%: 45#x3, 65x2, 85x2, 95x2, 105mx1, x1, 115x1
C&J 95%: 45x2, 65x2, 95x2, 115x1, 135x1, 145x1
Back Squat, heavy single: 45x5, 95x3, 135x2, 155x1, 185x1, 195x1

Superset of:
Pull ups: 12, 8, 5
Ab wheel roll outs 10, 10, 10

Missed the 105 snatch becuase I lost my balance standing up, but 115# went up pretty easy.


Craig Snyder
08-05-2008, 06:35 PM

Warm up with 12# bar

Snatch 85%: 45x3, 65x2, 85x2, 100 x2, mx2, x1
C&J 85%: 45x3, 95x2, 115x1, 125x1, 130 1x3

Yesterdays Metcon:
3 rounds of:
10 kipping pull ups
10 GHD situps

Snatch misses were due to lack of concentration with my kids running around my garage. Either that or the massage I had today made me a little to relaxed and sloppy in the receiving position. :)


Craig Snyder
08-06-2008, 07:47 PM

Warm up with 12# bar

Muscle Snatch light: 45x4, 65 2x3
Snatch 75%: 65x2, 85x2, 95 1x3
C&J 75%: 65x2, 95x2, 115 1x3

Craig Snyder
08-11-2008, 04:17 PM

WOD from Saturday

Snatch max: 135#, miss 140
C&J: 165#m, x1
Front Squats: skipped due to time.

5 lb PRs on both snatch and clean and jerk. The snatch is a body weight snatch...which makes one of my goals with this program. Still 20lbs off my C&J goal of 185. But after watching the olympics, I may readdress those goals. Those light weight women were incredible.


Craig Snyder
08-13-2008, 06:58 PM

Front Squat 75%: 45#x5, 95x3, 115x3, 130 3x4
Snatch pull 90%x4, 95%x3, 100%x2: 65x3, 95x2, 120x4, 130x3, 135x2
Push Press 75%: 65 2x5, 85 5x5

3 sets
15 GHD situps
20 KB sidebends (16kg)

Push presses felt really tight on my shoulders. Stopped weight at 85# due to tightness. I don't know my 1RM for PP so, I was just guess on my weight anway, but I probably could have used 95# with better shoulders.


Craig Snyder
08-14-2008, 05:49 PM

Muscle Snatch: 65#x3, 85 2 reps x3
Power snatch 75%: 85x1, 95x1, 100 2x5

3 rounds:
400m run
10 box jumps
20 kipping pull ups

Very good sweat today. Ran around mud puddles and between rain storms.


Craig Snyder
08-19-2008, 02:46 PM

Combined WODs from yesterday and today.

Warm up with 12# bar

Muscle Snatch, heavy single: 45#x3, 65x3, 85x1, 95x1, 105x1 110x1
Tall Clean + PP + PJ, 50%: 65x2, 75x1, 85 2x4
Back Squat, 83%: 65x3, 95x3, 135x3, 155x3, 165 3x5
Snatch Deadlift 110%: 135x3, 145x3, 150 3x3
Push press 80%: 65x5, 85x3, 90 5x5
Pull ups: 3x10
Weighted situups: 15# 3x10
Side planks: skipped...too much.

I think I am going to feel that tomorrow. I generally don't like to do that much, obviously, but both workouts were too tempting to resist.


Craig Snyder
08-21-2008, 06:11 PM


Front Squat 73%: 45x5, 65x5, 75x5, 95x3, 125 3x3
Snatch pull: skipped
Push jerk: skipped

Met con: 2 rounds
12 kipping pull ups
10 knee to elbows
8 sandbag power cleans

Just didn't have it today. Still very sore from Tuesday's workout. I was able to squeeze out a couple of squats, but my hammies are just too sore for pulls. Hopefully tomorrow will be better. I am looking forward to heavy OHS.


Craig Snyder
08-26-2008, 05:48 AM


Back Squat 85%: 45#x5, 95x3, 135x3, 155x3, 170 3x5
Clean Deadlift 115%: 45x5, 135x3, 155x3, 175x2, 190 3x3
Push Press 83%: 45x5, 95x4, 105x4, 110 4x5
Chin ups: 2x10
GHD sit ups: 3x15
Russian Twists: 3x20 10# plate on chest

Feeling much better. Hamstrings loostened up, knee pain is gone and energy is back. But my left elbow started bothering during pull ups. Crap...one more thing. Just something that comes on every once in a while. I believe it is a radial head impingement as it hurts with full flexion and supination.


Craig Snyder
08-26-2008, 07:49 PM

Warm up with 12# bar

Muscle Snatch heavy single: 45#x4, 65x3, 85x2, 95x1, 105x1, 115x1
Power Clean + Push Jerk 75%: 45x2, 65x2, 95x2, 115x2, 130 2x2

Met Con

10 (1 sand bag should clean + 2 lunge) 50% BW
20 kipping pull ups

only 1 round 3:45

Push jerks were very hard today, and the sand bag clean just plain sucked the life out of me. I only had the energy for one round.


Craig Snyder
08-28-2008, 05:43 AM

Shoulder specific warm up with bar and bands
Trigger point release on my right hip abductors my my wonderful and gleeful physical therapist wife as I writhed in pain on the floor.

Front Squat 77%: 45#x5, 95x3, 115x3, 135 3x5
Snatch pull 103%: 65#x3, 95x3, 115x3, 140 3x3
Rack Jerk Heavy single - 85%: 45x6, 95x1, 115x1, 135x1, 145x1, 155x1, 165xm, 135 1x3

20 kb swings (16kg)
10 box jumps (mid thigh)
15 kb swings
5 box jumps
400 m run
5 box jumps
15 kb swings
10 box jumps
20 kb swings

I have been having problems with my right knee cap which I think I have finally traced to my hip abuctors. Some quick trigger point release helped, but I think think some strain/counterstrain is in order to get rid of it.

Craig Snyder
09-03-2008, 06:09 AM


Combined Monday and Tuesday workouts.

Muscle Snatch 90%: 45#x3, 65x3, 85x2, 95x1, 105 1x3
Push Jerk + Jerk x2 60%: 45x1, 65x1, 85x1, 100 1x3
Back squat 87%: 45x5, 95x3, 135x2, 155x2, 175 2x5
Snatch DL 118%: 135x2, 155x2, 160 2x3
Pull ups: 3x10

Missed monday as my garden is coming of age and my wife and I were canning and freezing the veggies all day long. But there is still a lot more to do, my carrots have to wait until the first freeze (which might be next week, it is 48 degrees out this morning) and my squash is still growing. The deer got most of my beets though. I had my 3 year old run out and scare 4 out of the garden this morning, my dog is slacking on her job (4 month old border collie). All in all, a good harvest so far.


Craig Snyder
09-10-2008, 05:55 PM

OHS, heavy double: 45#x3, 95x2, 115x2, 135x2, 145x2, 150x2
Front Squat, heavy single: 95x3, 135x1, 155x1, 175x1
Rack Jerk, heavy single: skipped

Met con: 3 rounds
30 ball slams (15#)
10 clapping push ups

I was short on time and really wanted to do the met con, so I skipped the jerks. I just needed to sweat today and it felt good to get back in my gym. My last workout was over a week ago due to work and family.


Craig Snyder
09-14-2008, 03:50 PM

Snatch 85%: 65#x3, 75x2, 95x1, 115 1x3
C&J 85%: 95x2, 115x1, 140 1x3
Front Squat 85%: 150 2x3
Jerk dip squat: skipped
GHD sit ups: 3x8 15#

I've been having a hard time getting workouts in. Combination of work, family and motivation. Today felt really heavy, which I am sure is because it was only the 3rd workout this month.


Craig Snyder
09-15-2008, 06:47 PM

Finishing today's WOD that I started yesterday.

Jerk Dip Squats: BW against wall x10, 45x5, 135x3, 155x2, 175x2, 180# 5x2
Pull ups: 5x5 on rolling bar

2 work outs in a row. Nice. That hasn't happened in a couple of weeks...if you can call what I did today a workout, anyway.


Craig Snyder
09-16-2008, 08:09 PM


Muscle Snatch 85%: 65#x3, 85x2, 95 2x2
Snatch (70%x1, 75%x1, 80%x1)x3: 95, 100, 110 1x3 ea
C&J 80%: 45x3, 95x1, 115x1, 130 1x4

met con:
15 kipping pull ups
10 hanging leg raises
2 rounds: 4:37

Cut the met con short both in reps and rounds to keep it under 5 minutes...also my lats just couldn't take 60 kips and 30 hangs, I was burnt after half.


Craig Snyder
09-18-2008, 05:52 AM


Snatch 85%: 45x3, 95x2, 105x1, 115 m,1,1,m
C&J 85%: skipped
BSq 90%: 45x5, 135x2, 155x2, 180 2x3

OH sit ups: 15# DB, 3x8

My timing for the snatch was all over the place today. I just couldn't get under the bar and hold it today. So instead of beating my head against the wall with cleans, I just went on to squats.


Craig Snyder
09-23-2008, 06:29 AM

Muscle Snatch, heavy single: 45x6, 65x3, 85x1, 95x1, 105x1
Snatch, 80%: 95x2, 105x1, 110 1x3, m, m
C&J (70% x2, 80%x1)x3 95x2, 115/135

Met con 3 rounds
10 box jumps (36 inch)
10 DB push press 35# each

I've been having problems with my snatch lately. Very unstable in the bottom and not getting the bar over head. The bar doesn't feel heavy, I'm just not getting it up.


Snatch: 45x5, 65x3, 95x4
C&J: 95x2, 115x2, 135x1, 155m

DB snatch: 15# 2x5 each

Had a friend watch who has oly experience and found out I am not push off my right leg, which is probably a big part of my problem. I will need to work on that.


Craig Snyder
10-03-2008, 03:42 PM
Well...my body has been telling me that it is time for a change for a while. So I think I am going to listen. So I am going to switch from the CA wod for a while. I am going to try a very simple template:

Back squat
Snatch pull
Pull up

KB Drills/Lunge Exercises
CA Metcon of choice

Front squat
Clean pull
Curl up

KB Drills/lunge Exercises
CA Metcon of choice

Push Press
Rope Climb

Rest on weekends or as needed during the week. Intensity/rep schemes to be set as I get going weekly.

Today 10-3-08

OHS: 45x5, 95x3, 115 2repsx5
Ring push ups: 3x12
Rope climb: 15 foot x3 (L-sit x1)

As I haven't done a workout for 2 weeks, I didn't want to push myself to much. My hamstrings have a habit of locking up on me if I don't watch it on the first couple workouts after a time off.


Craig Snyder
10-08-2008, 04:33 PM

Front squat x max: 45# 2x5, 135x1, 155x1, 175x1, 185x1 PR
Clean pull, 95%: 135x2, 155 2x2
Curl up, 3xmax: 6,5,5 (rotating bar)

10lb PR on front squats, but the pulls felt really heavy. Friday I will hopefully max on deads. It will be my first time doing a regular deadlift in about 1 1/2 years...it might be interesting.


Craig Snyder
10-10-2008, 03:57 PM

OHS: 45# 2x5, 95x3, 115x2, 135 2x2
Dead lift, heavy single: 95x3, 155x1, 205x1, 225x1, 245x1, 265x1, 275x1
Push press: 95x3, 115 2x3, 120 1x3
Rope climb: 10 foot rope x3

135# OHS felt more solid than the 115's, weird. DL felt really good. First time doing those in a long time. 30# PR, which I can only the CA wod to thank for those gains. I haven't pulled anything off the floor heavier than 190# (Clean pulls) since probably last July/August.

275# = exactly 2x BW DL. (135# as of today)


Craig Snyder
10-12-2008, 06:02 PM
Spent the weekend wrapping up my garden. I canned 67 quarts of carrots and so far got about 10 quarts of tomato sauce canned, with many more to go. But my tomatoes are turning really slow. I had to bring them in about 1 1/2 weeks ago to prevent them from freezing out side and only 1/4 of them have turned so far. A few more carrots that we are probably going to freeze instead of can, then the garden will be finished for the year. Good feeling.


Craig Snyder
11-11-2008, 07:19 AM
I've been extremely unmotivated lately, I need to set some new goals.

I did slip in a workout, albeit short, this AM.

1 am KB swing L/R x10 each
2 arm KB swing x10
30 sec rest
Clean and press x5 each
30 sec rest
1 arm bent rows x10 each
30 sec rest
ab wheel roll outs 2x5

pull ups, 2x5

16 kg KB

All said and done in 15 minutes with warm up.


Craig Snyder
11-12-2008, 07:29 PM

Another quicky:

2 arm KB swing x10
1 arm KB swing x10
10 kipping pullups
KB snatch x10 each arm
10 kipping pullups
Push press x10 each
Windmill x3 each
Worked on bottoms up clean and presses: Rx3, L almost 1 after about 10 tries.

All with 16kg KB.