Snatches and squats

Today I worked out with Brett, one of my favourite workout partners, he can't quite lift the same weights as me, but he keeps it interesting that I am focussed and always have a good workout.  He is working on his snatches and was desperate to get a pr, which for him would be 140, so I stayed with his weights and did mostly doubles.

Power Snatches (always resetting)
95x3
115x2
140x2
125x2
125x2
140x2
140x2
135x2
Then several more sets of 2 at 140, I lost count of how many total sets we did.

Front Squats
135x5
135x5
185x3 (pause reps)
205x3 (pause reps)

It was so many sets of snatches I lost count, Brett was determined to get that 140, sadly he did not but I know he will soon.  The front squats felt good, but with so many pulls from the ground I was stiff.

Full Body

I was pretty stiff going into this workout, for some reason, so I know it affected my snatches, and I also rarely do them.

Power Snatches (reset each time)
95x5
95x5
115x5
115x5
135x3
135x3

Incline DB Bench Press
60sx8
70sx8
80sx8
85sx5

Band Pull Aparts - 3x12 with black band

The snatches were so so at 135, it wasn't horrible just not as smooth as I've done.  The band pull aparts burned, it's an underrated exercise I think!

Full Body

Stole the first part of the workout from Brett, a fellow trainer.

Superset
Deadlifts (touch and go)
185x8
225x8
275x8
After each set, do 8 Box Jumps at 37 inches ish

Power Snatch (reset)
95x5
115x5
125x4 (was mainly focussing on good form)

Decline Bench Press
185x5
225x6
245x1 (wasn't focussed on this set)

Good workout!

Full Body Conditioning

Fun random day today!

Prowler (1 set equals there and back)
180x1 set
270x1 set
360x1 set
360x1 set

3 Rounds for time
10 Box Jumps - about 37 inches
10 KB Snatches - 50 lbs, alternating
10 Burpees
Time: 9:40

Marpo (rope pull)
50 metres from highest setting
50 metres from lowest setting, both at level 1

Good workout today, the two sets at 360 were killer, barely made it without stopping but did, short break at ends of gym though.  The circuit was mainly tough because of the box jumps, that's high for 30 total reps.  The marpo was cool, my arms were dead by the end of it.

Full Body

About how bad ass I felt after today's workout!

I decided to work out with two fellow personal trainers today, they are one a heavy program focussed around the big lifts, today I joined in and only when I got there did I know they were going for a one rep max clean and jerk.  I haven't gone for one rep maxes on the oly lifts in nearly 2 years, and haven't cleaned anything over 205 since.  It was a good day.

Clean and Jerk
155x1
175x1
185x1
205x1
225x1
245x1

Power Snatch from Blocks (all resetting)
95x5
115x3
135x3
145x3
155x1 (kind of ugly)
155x1 (a little better)

Incline Bench Press
135x5
155x5
175x5
185x2 (assisted on a third)

Bench Press
135x5
185x5
205x5
225x2?

I matched my pr from way back, I was so pumped after this I screamed in excitement, something I practically never do.  Having the two workout partners helped as well, who I should mentioned also both pr'd, with the one lifting 265 after a failed attempt, very nice.  The snatches I am still pretty pleased with, my form faltered a bit but the second attempt at 155 was better.  The bench presses went well too, I have a question mark because I am not sure if I got assistance on the two reps at 225, but it was still heavy.

Upper Pull

Power Cleans from Blocks, resetting
135x5
155x5
185x5
205x4

Wide Pullups - 10, 10, 10

Chest Supported Row (low) - 3x10....160

Power Snatch (resetting)
95x5
115x5
135x3

Cable Fly Curls - 25x10, 30x7, 7

The cleans felt really smooth again, I maybe could have done that 5th rep at 205 but it may have affected my form, I am going for smooth form on all the reps now, having said that 4 reps at 205 I am very happy with.  I forgot to put the oly shoes back on for the power snatched but I got nice and low on the starting position, so low I felt my legs working a lot.  Good workout!

Core

KB Snatch - 3x10 per arm with 50 lbs

Knees to elbows (strict) - 12, 10, 8

Tension Ab Rollouts - 3x10

Russian Twist - 45x15, 12, 12 (per side)

This one really burned the abs, the tension ab wheels were very painful I liked that one I felt it in my abs much more than I feel the full range of motion version.

Core

Woodchop
35x10
42.5x10
42.5x10

Russian Chair Leg Raises (straight) - 3x20

DB Snatch (total reps, alternating)
50x10
60x10
70x10
80x10

Ab Rollouts - 3x10

Decided to end with the rollouts today, the pre-fatigued state I was in made them more difficult, as the numbers indicate.  Everything else I was pretty happy with.

Core

Giggity

Didn't have much time today, but remembered that the only way I can consistently work my core is to give it its own day, so here it is again.  I decided to place it right between my two upper body days as I think it leads to the least amount of overlap.  The snatches, with the single arm in my opinion is a good core move.

Woodchop
20x10
25x10
30x10

Ab Rollouts - 3x10

DB Single Arm Snatches (alternating arms)
50x10 (5 per arm)
60x10
70x10
80x10

Machine Crunches - 90x15, 110x15, 130x15

I did enjoy this kind of workout again.

Conditioning

Conditioning with Eric, he designed this one.

10-9-8-7-6-5-4-3-2-1 reps of
115 Power Snatch
Pullups (some kinda kipping)

The some light core and stretching.

While we used different weights this was a killer, my forearms were exploding pretty early on and my lungs were hurting too.  I switched to 125 and 135 respectively on the last two sets, so only ones and twos, just because really.  Good solid hurt the lungs workout for 55 of each movement.

Leg Conditioning

Eric and a fellow female trainer wanted to try the prowler, the death device, it lived up to it's name.

Prowler, fast (1 set equals 2 trips across gym)
90x1 set
90x1 set
180x1 set
270x1 set (I almost died here)
135x1 set dragging backwards with trx bands

Overhead Squat Practise
worked up to 3 sets of 5 with 65, felt smooth, also did some hang squat snatches.

That set at 270 nearly killed me, my legs locked up something fierce, I fell over afterwards and needed some time to recover.  The set at 135 dragged backwards was all legs, breathing was fine but damn my legs had nothing to give, for something so simple it just kills you.  With the overhead squats it was again my wrist that slowed me down, I may need to wear straps or keep working on it but I'm still glad it wasn't any issue with flexibility.

Olympic Lifting

Decided to workout again for a 5th day in a row, Eric wanted some help with his snatches.  Which is fair, while he can back squat a ton, his snatch sits at only 195.  While that isn't bad, I know what his other lifts are like so he should be able to do more.  With a little technique work he should have no problem.

Power Snatches (resetting each time)
95x3
95x3
115x3
135x3
135x3
135x3

Clean and Jerk (resetting each time)
135x3
155x3
185x2
Power Clean and Split Jerk
205x1
205x1

Pause Front Squats
135x3
155x5
185x3
205x3

Okay my body hurts, doing moderately heavy deadlifts yesterday, hang power cleans on Monday, my back has ran out of strength.  It did feel good though, working out with Eric who is much stronger then me does push me a bit.

Full Body

For some reason when I take a few days off then workout again my back gets really stiff, I need to keep moving around to keep it loosened I suppose, I had to be wary this workout.

Power Snatch (touch and go)
95x5
115x5
120x5
125x4 (4th rep being a pressout)

Rack Jerk
95x5
135x5
155x3
185x2

100 Travelling Lunges holding 40s - untimed but moved fast

I think I more lost concentration on the 4th rep on the power snatch at 125, it was definately doable had I given it more of a chance.  I haven't done rack jerks really before, which for anyone who isn't sure is just a push jerk but with the bar on your back instead, as if you were doing a back squat.  I wanted to try it, see how it felt as many say it's better for getting more weight then the regular version.  I didn't go for a 1rm, but 185 did feel pretty easy.  Lowering it to my back would get uncomfortable as the weight goes up so I'd need the option of dropping.  The lunges was broken into 5 sets, good workout.

Full Body

Workout with the girlfriend today, mainly random stuff.

DB Bench Press
65sx5
75sx5
85sx5
90sx5

Power Snatch (touch and go)
95x10
115x6
115x6

DB Single Arm Clean and Jerk
75x3
80x3
85x2

3 rounds of max effort Burpees, 30 seconds each

I had less go today because of the workout yesterday, but as I got moving I actually felt a lot better, I failed the left arm clean and jerk one but that was more due to lack of concentration, for the burpees none were counted just moved fast, it got my heart rate up for sure.

Full Body

Simply exhausted, but wanted a quick workout done.  Early morning after late night I knew it wasn't going to be any records, but wanted two quick conditioning before a client came in.

5 Rounds for time
5 Hang Power Snatched - 95
15 Pushups
time:7:40

20 Power Clean and Jerk - 135
9:30

The first one wasn't too bad, pushups broken but snatches never were, the second part was slowwww.  Even though I wasn't fresh I could perform grace faster than that (same weight with 30 reps), oh well I knew it going in.  Felt good to get a good workout in.

**That evening I did another upper body workout, a few sets of incline bench, pushups, pullups and push jerks, typing now my upper back is pretty sore.

Legs and power

Power Snatch (touch and go)
95x5
115x5
125x3
135x3
135x3

High Bar Back Squats (just below parallel)
warmup
135x6
135x6
work sets
185x8
205x8
225x8

Bulgarian Split Squats x50 (per side)

The snatches felt good today, the sets at 135 were solid with good form.  The back squats were done a little different this time, I kept the high bar position that I use where I'd normally go hamstring to calf, today I just went below parallel if I were doing low bar.  It felt like a strong position I liked it, 228 for 8 was close.  I know I was dropping well below parallel but wanted to be safe.

Legs and power

Leg and power day, starting with both full oly exercises.

Power Snatch (resetting)
95x5
115x3
135x3
135x3
145x3
145x3

Clean and Jerk
135x3
155x2
185x2
195x1
205x1
215x1

10-9-8-7-6-5-4-3-2-1 reps for time
Right Leg Bulgarian Split Squats - 95
Left Leg Bulgarian Split Squats - 95
Time: 11:35

Lets start with the first two, I felt good on the power snatches today, got good explosion and power and while 145 is the most I have ever power snatched before, I don't think it's my one rep max if I can do two sets of 3 with it.  I took short rests and reset each time, sometimes over 10 seconds.  The clean and jerks were all squat cleans and split jerks, focussing on max speed at the beginning and deciding to get a little heavy.  Based on how heavy 215 felt I know my 1RM is no longer 245, but being I barely go for that on those lifts anymore it's no surprise, if I decide one day to work on that again I know it'll come back quick it usually does.  The last thing, holy fuck did that hurt a rediculous amount.  I actually did that a long time ago and today was exactly 2 minutes faster, and last time I only did some lunges before it today I did several sets of snatches and squat clean and jerks.  I did the sets of 10 and 9 before I even set the bar down, I only did multiple sets again when I got to the sets of 3 where I finished it off.  That hurt so bad I thought my legs were going to give out, my lungs were screaming and after I racked the weight I could barely use my legs.  The drive home was agony my right leg was cramping the entire ride home from being in the seated position, but because it was my right I obviously had to keep it bent.  It was horribly painful but awesome, happy with greatly improved time.

Legs and power

Split Snatch
warmup
95x5
115x3
Work sets
135x2
145x1
155x1
165x1 (pressout)
165xfail

R-Band Back Squats - Blue bands
135x5
155x5
185x5

100 Travelling Lunges

Grr, snatches for me still suck, although I shouldn't really complain I don't do them all that much.  The 155 felt good, so instead of trying to match my pr I'd go for 165, 5 pounds over it.  The first try was completed by range of motion and crossfit standards, but a fail in olympic standards, the second try was a complete fail.  The r-band back squats were cool, more just wanted to try them out, there was one blue band on each side, the one end anchored to the ground by a heavy dumbbell.  The stability wasn't really hard, the tension almost entirely releases at the bottom but adds quite a bit as I stand up, 185 was the only real challenging set, I'm not sure how much weight it adds but it's still a nice change.  100 travelling lunges just burned.

Leg Power and abs

Today I tackled Isabel, a crossfit classic and one of the workouts I thought I'd never be strong enough to do.  I knew I'd be slow, but I finally believed I could do it.

Isabel
30 Snatches - 135
Time: 14:33

12-10-8-6-4-2 reps for time
Kipping Toe to Bars
GHD Situps
Time: 11:59

Wow that is slow, but this time I couldn't care less, I looked at the crossfit workout Diane and knew I couldn't complete it, and I have twice and it doesn't even look daunting anymore since my strength gains.  Isabel even more so, it took me what seemed like forever to be able to even snatch 135 once after I got into olympic lifting, doing it 30 times was simple, not possible.  My max snatch is 160 when I use a split, and to date 145 power snatch, although I believe that's different now, very low considering my other numbers.  So that also means this is welllll out of the recommended total reps considering what percentage it is of my max, but like when I did Diane I wanted to see if I could do Isabel, no pun intended.  It was difficult, all power snatches, all dropped, but happy to be strong enough to complete this.  The ab circuit destroyed my abs they started to get light cramping, I suck at toe to bars also.

Legs and power

A leg and power day, one of the more painful days.

Power Snatch
95x5
115x3
135x1x1x1
145x1x1x1

HB Back Squats
135x10
165x10
185x5
205x5
225x3
245x2
265x1

Box Jumps Holding two 12kg Kettlebells
24 inches x5
26 inches x5
28 inches x5

The power snatches are written out a bit different, the first two were tough and go, I wanted to get up to weight quickly.  The other sets were resetting, sometimes resting almost a full set between reps (more so at the 145), and other times just a few second.  The snatch frustrates me because it's so technical, if I make one mistake it can throw off my entire lift and I either fail or pressout.  Sometimes when everything clicks the right away the lift almost feels easy, 145 was mostly good, the first one being a clear pressout.  The back squats I kept hamstring to calf and high bar, wanting to just lift heavy.  I didn't push any set to absolute failure, I was curious what I could squat for a single, 265 I must admit was on the light side for a 1RM, it was pretty quic, but I've never gone for a 1RM on HBBS only low bar.  The box jumps were fun, my legs has less juice in them, but it felt great for my second workout back.