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Old 02-12-2008, 05:54 AM   #21
Craig Snyder
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2-11-08

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
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Old 02-13-2008, 08:29 AM   #22
Craig Snyder
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2-12-08

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#)
4:34

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
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Old 02-13-2008, 08:32 AM   #23
Craig Snyder
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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
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Old 02-13-2008, 01:45 PM   #24
Craig Snyder
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2-13-08

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

cfwux1
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
12:52

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
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Old 02-15-2008, 10:20 AM   #25
Craig Snyder
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2-15-08

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
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Old 02-19-2008, 05:59 PM   #26
Craig Snyder
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2-18-08

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

2-19-08

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
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Old 02-20-2008, 01:44 PM   #27
Craig Snyder
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2-20-08

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.
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Old 02-21-2008, 05:47 PM   #28
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2-21-08

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

Light and easy.
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Old 02-22-2008, 05:58 PM   #29
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2-22-08

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

Craig
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Old 02-25-2008, 01:55 PM   #30
Craig Snyder
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2-25-08

Missed this weekend's WOD as the school where I workout was looked. 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.
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