Wednesday 4 December

A. Drop snatch, 5×1, rest 1:00-2:00
B. Squat snatch, 2-2-2-2 @ 75-85% 1RM, rest 2:00-3:00
C. 3 position clean (high hang, mid thigh, floor), 4×1, rest 2:00-3:00
D1. Clean pulls, 3×3 @ 100% 1RM, rest 0:60
D2. AMRAP toes to bar, rest 0:60

A. 84, 94, 99, 104, 109
B. 95, 100, 105, 110 – all TnG
C. complete @ 155 - no misses, but a few of the mid-thigh reps were ugly
D1. complete @ 180  - this felt way too heavy to clean.  wasn't pulling very high...
D2. 11, 10, 10 - stopped when I lost the kip, not a true AMRAP

Saturday 14 September

A. Drop snatch, 1-1-1-1; 2:00 rest
B. Squat snatch, build to a max for the day in 20:00
C. Squat clean, build to a max for the day in 20:00
D. Front squat, 3-2-1-3-2-1-6 @ 80-85-90-85-90-95+-80; 2:00 rest

- if you're feeling a front squat PR, go for it on the last single

A. Complete @ 84
B. 125 easy (matches PR), 130Fx3 - felt awesome today! 130 is soooooo close.
C. 175 (matches PR), 180Fx2 - really struggled with catching the bar with elbows high today.  the rep at 155 was the only really smooth one.
D. 175(3), 185(2), 200(1), 185(3), 200(2), 215(1), 225(1 – PR+5), 175(6) - first time using a belt, and it made it a lot easier to keep better form as the weight got heavy

+
muscle-up practice.  following the progressions from Carl Paoli's videos.  I can get on top of the rings pretty easily with the band on the low rings, but I'm having problems pulling the rings to my hips while keeping straight arms when kipping on the high rings.  Thanks to Rob and Chelsea for the tips and encouragement!

Saturday 7 September

A. Drop snatch, 1-1-1-1; 2:00 rest
B. Squat snatch, 10 x 1; begin a set every :60
C. Squat clean & split jerk, 10 x 1; begin a set every :60
D. Front squat, 4-3-2-4-3-2-6 @ 80-85-90-85-90-95-80% 1RM; 2:00 rest

A. Complete @83
B. 75, 85, 95, 100, 105, 110, 115, 120Fx3
C. 105, 125, 135, 145, 155, 160, 165F, 165, 170Fx2
D. 175(4), 185(3), 200(2), 185(4), 200(1), 200F, 175(6)

Another off day.  Balance was off in the drop snatches and squat snatches.  Wasn't feeling aggressive on any of the Oly lifts.  Front squats felt prohibitively heavy.  Ugh.

Saturday 31 August

A. Drop snatch, 4 x 1; :60-2:00 rest
B. Squat snatch, 10 x 1; begin a set every :90
C. Squat clean & split jerk, 8 x 1; begin a set every :90
D. Front squats, 5 x 3-4, 4111; 3:00 rest

A. complete @ 83
B. 75, 85, 95, 105, 110, 115, 120, 125 (PR+5), 130F, 130F
C. 105, 125, 135, 145, 155, 165, 175F, 175F – should have done 170, was greedy for another PR
D. 155, 160, 165, 170, 175 – these felt good today

Saturday 24 August

A. Drop snatch, 4 x 1; :90 rest
B. Squat snatch, 8 x 1 starting @ 60% and building to 90+% for the last 3; begin a set every 2:00
C. Squat clean & jerk, 8 x 1 starting @ 60% and building to 90+% for the last 3; begin a set every 2:00
D. Front squat, 5 x 4-5, 4111; 3:00 rest

A. 83
B. 75, 85, 95, 105, 110F, 110F, 110, 115F, 115 – these felt off today
C. 105, 125, 135, 145, 155, 160, 165, 170, 175F (cleaned for a 5lb PR, barely missed the jerk)
D. 125, 135(4), 135, 145, 155(4) - hate, hate, hate this tempo

Saturday 17 August

AM:
A. Drop snatch, 4 x 1; :60 rest
B. Squat snatch, build to a heavy single in 15:00
C. Squat clean & split jerk, build to a heavy single in 15:00
D. Front squat, 4 x 5-6, 41X1; 3:00 rest

A. 83
B. 120
C. 170 (PR+10)
D. 115, 125, 135, 145(5) – should have started heavier.  Only dropped the last one because my finger slipped off the bar.

So excited to start the Invictus Competition programming!

PM:
800m sled drag, with 105 on the sled