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Old 12-19-2008, 05:54 PM   #21
Jordan Glasser
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Friday December 19 2008

* Power snatch - 45kg (75%) x 2 x 3
* Snatch balance - 75 kg (heavy single); 60 kg (80%) x 2 x 2

5 rounds for time:
8 kipping pull-ups
200 m row
7:20

Felt like I was dropping all that quickly in the snatch balance. Especially when the weight got heavy. And man, did I suck wind with the metcon.
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Old 12-20-2008, 10:02 PM   #22
Jordan Glasser
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Saturday December 20 2008

* Snatch - 65kg heavy single
* Clean & jerk - 80kg heavy single
* Back squat - 125 kg heavy single
* Ab wheel - 3 x 15 with olympic bar totaling 15 kg

I suck hard. This was a struggle of a day. I've been eating way too much food, I literally can't stop eating. I don't know why I get this way, but it's not the first time. It's usually sleep/stress related. But, those 2 things are pretty tough to solve overnight.

I was lucky to even get this workout done, this is not a good state of mind. Eating/feeling like crap.
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Old 12-22-2008, 04:25 PM   #23
Jordan Glasser
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Monday December 22 2008
BS: 105kg x3 x5
Clean DL: 100kg x3 x3
PP: 50kg x5 x5
Bent Row: 70kg, 52.5kg x8 x3
Weighted GHD: 12kg x3 x6


* Back squat - 85% x 3 x 5
* Clean deadlift - 115% x 3 x 3
* Push press - 83% x 5 x 5
* Bent row - test max; 77% x 8 x 3
* Weighted GHD sit-ups - 3 x 6
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Old 12-23-2008, 05:55 PM   #24
Jordan Glasser
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Tuesday December 23 2008

* Mid-hang muscle snatch - 25kg (62%) x 3 x 3
* 2-position snatch (floor, mid-thigh) -50kg (60%) x 4 sets

4 rounds for time of:
250 m row
7 sand bag power clean (subbed with KB) + push press - 12 kg KB (35%) BW
7:47

Notes, I messed up the weights for the 2 position snatch. But, stuck with the weight because it felt ok. Heavy, but ok.

and messed up the sandbags. I tried subbing them with med balls in a duffel bag. Abandoned that one quickly. Then messed up the weights for the KB, picked too heavy. Eventually by rd. 2 got it right.
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Old 12-24-2008, 04:52 PM   #25
Jordan Glasser
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Wednesday December 24 2008

* Front squat - 82.5 (75%) x 3, 90 (81%) x 1, 85 (77%) x 3, 90 (80%) x 1, 87.5 (79%) x 3
* Snatch pull - 72.5 (103%) (of snatch) x 3 x 3
* Rack jerk - 80 (heavy single); 72.5 (90%) x 1, 65 (85%) x 1 x 2

3 rounds for time of:
10 sand bag halfmoons - 25% BW
10 clapping push-ups

Changed the metcon- 2 reasons, 1- no sandbag, 2- I ran out of time and did the metcon I did with my crossfit class

6 rounds, resting 30 seconds between each round:

5 tire flips #325
5 burpees
5 wall ball #20
5 box jump 30"

1- 0:58
2: 1:04
3: 1:05
4: 0:59
5: 1:00
6: 0:58
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Old 12-26-2008, 09:58 PM   #26
Jordan Glasser
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Friday December 26 2008

* Power clean - 65kg (75%) x 2 x 3
* Overhead squat - heavy single 80kg - 65kg (80%) x 2 x 2

3 rounds for time of:
100 m sprint
15 kipping pull-ups
4:07

100m sprint unmeasured, just a guestimate
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Old 12-27-2008, 06:41 PM   #27
Jordan Glasser
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Saturday December 27 2008

* Snatch - heavy single
* Clean & jerk - heavy single
* Front squat - heavy single
* Ab work of choice

Snatch: 67.5kg
C&J: 85kg
FS: 115kg
GHD situps: 3 x 10
KB Chops: 2 x 10
100 Abmat situps

I felt a little better all around today. I did narrow my pulling stance a little, definitely seemed to have helped. Missed 2 70kg snatch attempts, but was close. Missed 1 90kg jerk, with a decent clean to get it up.
Front squat felt good.
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Old 12-28-2008, 05:48 PM   #28
Jordan Glasser
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Monday December 29 2008

* Back squat - 120kg (87%) x 2 x 4
* Snatch deadlift - 82.5kg (118%) (of snatch) x 2 x 3
* Push press - 52.5kg (85%) x 4 x 5
* Bent row - 55kg (80%) x 6 x 3
* Hanging leg raise - 3 x 15

Strength Cycle 1 - Week 3
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Old 12-30-2008, 10:59 AM   #29
Jordan Glasser
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Tuesday December 30 2008

* Muscle snatch - 30kg (65%) x 3 x 3
* Power clean (added jerk here)+ clean + jerk - 57.5kg (65%) (of clean & jerk) x 4 sets

20-15-10 reps of:
KB swings - 24kg (35%) BW
Kipping pull-ups

4:07

Holy forearm burn, can't type to save my life
I added a jerk in the clean complex, and did a bunch of light rack jerks for practice.
My jerk needs work, but I am stating to address specific things that seem to be helping. Tomorrow will be a good test.

I am starting to feel stronger. I adjusted my stance in the pulling position to be narrower. Either that has made a huge difference, or, that, along with strength gains over the last few weeks are starting to pay off.

And, I am eating way too much protein. It's been my way of overeating during the holidays. And, for the most part it's worked. I don't feel bloated, I don't feel like i have gained much body fat (although I gained a little) considering how many extra calories I'm consuming per day. While I am on the program, I will be looking at eating mostly protein and fats. Adding the odd High GI carb PWO, other then that aiming under 50g carbs per day. I will however up my carbs every few days when I feel depleted. Like today for example, it's carb time, I feel drained.
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Old 12-31-2008, 11:22 AM   #30
Jordan Glasser
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Wednesday December 31 2008

* Front squat - 92.5kg (80%) x 3 x 5
* Snatch pull - 75kg (105%) (of snatch) x 2 x 3
* Rack jerk - 80kg heavy single

3 rounds for time of:
500 m row
30 sit-ups
10 box jumps 24"

11:11

attempted 2 x 90kg jerk, missed them both, barely. gaining some confidence with this movement. Thinking a little less, making for more natural feeling. Still it's all about confidence getting under. Was pressed for time, so had to make some pretty big jumps. I'll work on technique later today or tomorrow.
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