Craig's Log

[Craig Snyder]

4-16-08

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

[Craig Snyder]

4-17-08

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

[Craig Snyder]

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

[Craig Snyder]

7-11-08

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

[Craig Snyder]

BTW...I am REALLY sore today. Nice.

[Craig Snyder]

7-14-08

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

[Craig Snyder]

7-15-08

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

[Craig Snyder]

7-18-08

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

[Craig Snyder]

7-19-08

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.


7-21-08

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
4:24

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

[Craig Snyder]

7-22-08

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



7-25-08

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.

Goals:
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