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Old 02-26-2008, 12:16 PM   #31
Craig Snyder
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2-26-08

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
18:53

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

Craig
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Old 02-27-2008, 03:26 PM   #32
Craig Snyder
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2-27-08

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
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Old 02-29-2008, 02:48 PM   #33
Craig Snyder
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2-29-08

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)
10:23

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
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Old 03-02-2008, 03:40 PM   #34
Craig Snyder
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3-2-08

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.
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Old 03-03-2008, 04:23 PM   #35
Craig Snyder
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3-3-08

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
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Old 03-04-2008, 04:14 PM   #36
Craig Snyder
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3-4-08

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
11:35

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
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Old 03-05-2008, 02:18 PM   #37
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3-5-08

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#
7:35

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
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Old 03-10-2008, 05:07 PM   #38
Craig Snyder
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3-10-08

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
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Old 03-11-2008, 02:26 PM   #39
Craig Snyder
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3-11-08

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
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Old 03-14-2008, 07:35 AM   #40
Craig Snyder
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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
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