Craig's Log

[Craig Snyder]

1-30-08

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

11:25


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

[Craig Snyder]

Looking at the exericses and videos, I discovered that I was doing "clean high pulls" and not "clean pulls".

Oops...

Craig

[Craig Snyder]

2-1-08

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

6:07

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

[Craig Snyder]

2-4-08

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.

cfwux1
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

[Craig Snyder]

2-5-08
cfwux1
Burgx1

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

[Craig Snyder]

2-6-08

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
3:50

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

[Craig Snyder]

2-8-08

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
9:51

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

[Craig Snyder]

2-9-08

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.

Craig

[John Alston]

Originally Posted by Craig Snyder

2-9-08

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.

Craig

lbs or kg?

[Craig Snyder]

All lbs. At bw 140lbs a 160kg front squat would be pretty cool!

Craig