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Old 03-17-2008, 03:02 PM   #41
Craig Snyder
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3-17-08

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
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Old 03-19-2008, 05:52 AM   #42
Craig Snyder
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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
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Old 03-23-2008, 11:36 AM   #43
Craig Snyder
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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.

Craig
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Old 03-25-2008, 02:56 PM   #44
Craig Snyder
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3-25-08

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
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Old 03-31-2008, 01:28 PM   #45
Craig Snyder
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3-31-08

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
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Old 04-01-2008, 02:34 PM   #46
Craig Snyder
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4-1-08

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
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Old 04-02-2008, 04:01 PM   #47
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4-2-08

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
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Old 04-07-2008, 06:02 AM   #48
Craig Snyder
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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
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Old 04-07-2008, 07:14 PM   #49
Craig Snyder
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4-7-08

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
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Old 04-09-2008, 03:50 PM   #50
Craig Snyder
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4-9-08

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
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