Craig's Log

[Craig Snyder]

7-28-08

Snatch 90%: 65#x3, 85x2, 95x1, 105 1x2
C&J 90%: 65x2, 95x2, 115x2, 135mx2, x1 (weak 2nd pulls)
Back Sq 90%: 135x2, 155x2, 175 2x2

Met Con (3 rounds)
10 kipping pullups
10 KB cross chops
10 situps
3:40

Really focusing on deep squats. Past few days flexiblity has been a major focus for me and I think I am improving. A lot of foam rolling, PNF, and static stretching. Decreased the metcon as I am pretty tired today. I felt it would be better to decrease it instead of skipping it all together.

Craig

[Craig Snyder]

7-30-08

DROM
Warm up with 12# bar

Snatch 90%: 45#x3, 65x2, 85x2, 95x2, 105 1x2
C&J 90%: 45x3, 65x2, 95x2, 115x2, 135 1x2
FrSq, heavy single: 135x2, 155x1

Met con: (3 rounds)
400 (yard) run
7 box jumps-mid thigh
10 GHD sit ups
8:20

Front squats felt really heavy today, and since I don't have a squat rack and I haven't done front squats in a long time (except for during cleans), I decided not to go very heavy on them. Met con felt good, although I don't run much, so that really sucked. I maintained about 1:20 splits on the runs.

Craig

[Craig Snyder]

8-2-08

DROM
Warm up with 12# bar

Snatch 95%: 45#x3, 65x2, 85x2, 95x2, 105mx1, x1, 115x1
C&J 95%: 45x2, 65x2, 95x2, 115x1, 135x1, 145x1
Back Squat, heavy single: 45x5, 95x3, 135x2, 155x1, 185x1, 195x1

Superset of:
Pull ups: 12, 8, 5
Ab wheel roll outs 10, 10, 10

Missed the 105 snatch becuase I lost my balance standing up, but 115# went up pretty easy.

Craig

[Craig Snyder]

8-5-08

DROM
Warm up with 12# bar

Snatch 85%: 45x3, 65x2, 85x2, 100 x2, mx2, x1
C&J 85%: 45x3, 95x2, 115x1, 125x1, 130 1x3

Yesterdays Metcon:
3 rounds of:
10 kipping pull ups
10 GHD situps
2:55

Snatch misses were due to lack of concentration with my kids running around my garage. Either that or the massage I had today made me a little to relaxed and sloppy in the receiving position.

Craig

[Craig Snyder]

8-6-08

DROM
Warm up with 12# bar

Muscle Snatch light: 45x4, 65 2x3
Snatch 75%: 65x2, 85x2, 95 1x3
C&J 75%: 65x2, 95x2, 115 1x3

[Craig Snyder]

8-11-08

WOD from Saturday

Snatch max: 135#, miss 140
C&J: 165#m, x1
Front Squats: skipped due to time.

5 lb PRs on both snatch and clean and jerk. The snatch is a body weight snatch...which makes one of my goals with this program. Still 20lbs off my C&J goal of 185. But after watching the olympics, I may readdress those goals. Those light weight women were incredible.

Craig

[Craig Snyder]

8-13-08

Front Squat 75%: 45#x5, 95x3, 115x3, 130 3x4
Snatch pull 90%x4, 95%x3, 100%x2: 65x3, 95x2, 120x4, 130x3, 135x2
Push Press 75%: 65 2x5, 85 5x5

3 sets
15 GHD situps
20 KB sidebends (16kg)

Push presses felt really tight on my shoulders. Stopped weight at 85# due to tightness. I don't know my 1RM for PP so, I was just guess on my weight anway, but I probably could have used 95# with better shoulders.

Craig

[Craig Snyder]

8-14-08

Muscle Snatch: 65#x3, 85 2 reps x3
Power snatch 75%: 85x1, 95x1, 100 2x5

3 rounds:
400m run
10 box jumps
20 kipping pull ups
12:40

Very good sweat today. Ran around mud puddles and between rain storms.

Craig

[Craig Snyder]

8-19-08

Combined WODs from yesterday and today.

Drom
Warm up with 12# bar

Muscle Snatch, heavy single: 45#x3, 65x3, 85x1, 95x1, 105x1 110x1
Tall Clean + PP + PJ, 50%: 65x2, 75x1, 85 2x4
Back Squat, 83%: 65x3, 95x3, 135x3, 155x3, 165 3x5
Snatch Deadlift 110%: 135x3, 145x3, 150 3x3
Push press 80%: 65x5, 85x3, 90 5x5
Pull ups: 3x10
Weighted situups: 15# 3x10
Side planks: skipped...too much.

I think I am going to feel that tomorrow. I generally don't like to do that much, obviously, but both workouts were too tempting to resist.

Craig

[Craig Snyder]

8-21-08

DROM

Front Squat 73%: 45x5, 65x5, 75x5, 95x3, 125 3x3
Snatch pull: skipped
Push jerk: skipped

Met con: 2 rounds
12 kipping pull ups
10 knee to elbows
8 sandbag power cleans
5:03

Just didn't have it today. Still very sore from Tuesday's workout. I was able to squeeze out a couple of squats, but my hammies are just too sore for pulls. Hopefully tomorrow will be better. I am looking forward to heavy OHS.

Craig