Craig's Log

[Craig Snyder]

8-25-08

DROM

Back Squat 85%: 45#x5, 95x3, 135x3, 155x3, 170 3x5
Clean Deadlift 115%: 45x5, 135x3, 155x3, 175x2, 190 3x3
Push Press 83%: 45x5, 95x4, 105x4, 110 4x5
Chin ups: 2x10
GHD sit ups: 3x15
Russian Twists: 3x20 10# plate on chest

Feeling much better. Hamstrings loostened up, knee pain is gone and energy is back. But my left elbow started bothering during pull ups. Crap...one more thing. Just something that comes on every once in a while. I believe it is a radial head impingement as it hurts with full flexion and supination.

Craig

[Craig Snyder]

8-26-08

DROM
Warm up with 12# bar

Muscle Snatch heavy single: 45#x4, 65x3, 85x2, 95x1, 105x1, 115x1
Power Clean + Push Jerk 75%: 45x2, 65x2, 95x2, 115x2, 130 2x2

Met Con

10 (1 sand bag should clean + 2 lunge) 50% BW
20 kipping pull ups

only 1 round 3:45

Push jerks were very hard today, and the sand bag clean just plain sucked the life out of me. I only had the energy for one round.

Craig

[Craig Snyder]

8-27-08

DROM
Shoulder specific warm up with bar and bands
Trigger point release on my right hip abductors my my wonderful and gleeful physical therapist wife as I writhed in pain on the floor.

Front Squat 77%: 45#x5, 95x3, 115x3, 135 3x5
Snatch pull 103%: 65#x3, 95x3, 115x3, 140 3x3
Rack Jerk Heavy single - 85%: 45x6, 95x1, 115x1, 135x1, 145x1, 155x1, 165xm, 135 1x3

metcon:
20 kb swings (16kg)
10 box jumps (mid thigh)
15 kb swings
5 box jumps
400 m run
5 box jumps
15 kb swings
10 box jumps
20 kb swings
7:39

I have been having problems with my right knee cap which I think I have finally traced to my hip abuctors. Some quick trigger point release helped, but I think think some strain/counterstrain is in order to get rid of it.

[Craig Snyder]

9-2-08

DROM

Combined Monday and Tuesday workouts.

Muscle Snatch 90%: 45#x3, 65x3, 85x2, 95x1, 105 1x3
Push Jerk + Jerk x2 60%: 45x1, 65x1, 85x1, 100 1x3
Back squat 87%: 45x5, 95x3, 135x2, 155x2, 175 2x5
Snatch DL 118%: 135x2, 155x2, 160 2x3
Pull ups: 3x10

Missed monday as my garden is coming of age and my wife and I were canning and freezing the veggies all day long. But there is still a lot more to do, my carrots have to wait until the first freeze (which might be next week, it is 48 degrees out this morning) and my squash is still growing. The deer got most of my beets though. I had my 3 year old run out and scare 4 out of the garden this morning, my dog is slacking on her job (4 month old border collie). All in all, a good harvest so far.

Craig

[Craig Snyder]

9-10-08

OHS, heavy double: 45#x3, 95x2, 115x2, 135x2, 145x2, 150x2
Front Squat, heavy single: 95x3, 135x1, 155x1, 175x1
Rack Jerk, heavy single: skipped

Met con: 3 rounds
30 ball slams (15#)
10 clapping push ups
4:28

I was short on time and really wanted to do the met con, so I skipped the jerks. I just needed to sweat today and it felt good to get back in my gym. My last workout was over a week ago due to work and family.

Craig

[Craig Snyder]

9-14-08

Snatch 85%: 65#x3, 75x2, 95x1, 115 1x3
C&J 85%: 95x2, 115x1, 140 1x3
Front Squat 85%: 150 2x3
Jerk dip squat: skipped
GHD sit ups: 3x8 15#

I've been having a hard time getting workouts in. Combination of work, family and motivation. Today felt really heavy, which I am sure is because it was only the 3rd workout this month.

Craig

[Craig Snyder]

9-15-08

Finishing today's WOD that I started yesterday.

Jerk Dip Squats: BW against wall x10, 45x5, 135x3, 155x2, 175x2, 180# 5x2
Pull ups: 5x5 on rolling bar

2 work outs in a row. Nice. That hasn't happened in a couple of weeks...if you can call what I did today a workout, anyway.

Craig

[Craig Snyder]

9-16-08

DROM

Muscle Snatch 85%: 65#x3, 85x2, 95 2x2
Snatch (70%x1, 75%x1, 80%x1)x3: 95, 100, 110 1x3 ea
C&J 80%: 45x3, 95x1, 115x1, 130 1x4

met con:
15 kipping pull ups
10 hanging leg raises
2 rounds: 4:37

Cut the met con short both in reps and rounds to keep it under 5 minutes...also my lats just couldn't take 60 kips and 30 hangs, I was burnt after half.

Craig

[Craig Snyder]

9-17-08

DROM

Snatch 85%: 45x3, 95x2, 105x1, 115 m,1,1,m
C&J 85%: skipped
BSq 90%: 45x5, 135x2, 155x2, 180 2x3

OH sit ups: 15# DB, 3x8

My timing for the snatch was all over the place today. I just couldn't get under the bar and hold it today. So instead of beating my head against the wall with cleans, I just went on to squats.

Craig

[Craig Snyder]

9-19-08

Muscle Snatch, heavy single: 45x6, 65x3, 85x1, 95x1, 105x1
Snatch, 80%: 95x2, 105x1, 110 1x3, m, m
C&J (70% x2, 80%x1)x3 95x2, 115/135

Met con 3 rounds
10 box jumps (36 inch)
10 DB push press 35# each
5:45

I've been having problems with my snatch lately. Very unstable in the bottom and not getting the bar over head. The bar doesn't feel heavy, I'm just not getting it up.

9-20-08

Snatch: 45x5, 65x3, 95x4
C&J: 95x2, 115x2, 135x1, 155m

DB snatch: 15# 2x5 each

Had a friend watch who has oly experience and found out I am not push off my right leg, which is probably a big part of my problem. I will need to work on that.

Craig