@waxman’s

hang clean from above the knee + clean
60%(59kg)/2+1, 70%(69kg)/2+1, [80%(78kg)/2+1]3x

power snatch + behind the neck push jerk
60%(51kg)/1+3, 65%(55kg)/1+3, [70%(59kg)/1+3]4x

front squat
60%(64kg)/3, 70%(75kg)/3, [80%(86kg)/3]3x

floor press
[80%(69kg)/5)3x

felt much better today than yesterday.

@waxman’s

hang snatch above the knee + snatch
60%(51kg)/2+1, 70%(59kg)/2+1, [80%(68kg)/2+1]3x

power clean + push jerk
60%(59kg)/1+3, 65%(64kg)/1+3, [70%(69kg)/1+3]4x

clean deadlift from deficit (2 blocks)
[90%(88kg)/3]4x

back squat
60%(78kg)/3, 70%(91kg)/3, 80%(104kg)/3, 85%(110kg)/3, 90%(117kg)/1

weight felt supper heavy all around today.  i’m not as comfortable with the push jerk as i am with the split.  for the last 2 sets of the push jerk, i had to drop the weight to 65kg.  90% back squat was really tough.  my hips feel super tight when i squat and i need to continue building my torso strength.

2/10

Am @ cfla

3 ring dips on the minute every minute for 20 mins.

Pm @waxman’s

10’ heavy sled pull (215# of plates). Total of 9.5 rounds.

Felt really solid and strong with the ring dips. I can def do more reps. Next time I do this. At waxmans, it was my first time doing sled work. I love it. It really works the posterior chain.

@waxman’s

front squat
60%(69kg)/3, 70%(79kg)/3, 75%(80kg)/3, [80%(86kg)/3]5x

snatch
60%(51kg)/3, 70%(59kg)/3, [80%(68kg)/3]3x

clean and jerk
60%(59kg)/3, 70%(69kg)/3. [80%(79kg)/3]3x

during the last working sets of c&j @ 80%, i only cleaned the weight as my left shoulder felt tweaked.

@waxman’s

back squat
60%(78kg)/3, 70%(91kg)/3, [80%(104kg)/3]5x, 60%(78kg)/10

behind the neck push jerk
60%(59kg)/3. 70%(69kg)/3, [75%(74kg)/3]4x

good morning
4x5
1 @60kg, 3@65kg

good deload day.  full day of training tomorrow and then conditioning on friday.

@waxman’s

front squat
60%(64kg)/5, 70%(75kg)/5, [75%(82)/5]3x

power clean+front squat+split jerk
60%(59kg)/4+4+4, 65%(64kg)/4+4+4, [70%(69kg)/4+4+4]3x

snatch dead lift
[90%(76kg)/5]5x

floor press
4x5 @60kg

jerk balance
30 reps

tough couple of days with barbell complexes.  finally did floor press for the first time.  i like this and would like to incorporate it more in my training.

am @cfla

split jerk up to heavy singles
255# - 40# PR!!!!

cookie
amrap 8:
3 hspu
9 toes to bar

finished with 8 rounds

pm @waxman’s

back squat
60%(78kg)/5, 70%(91kg)/5, [75%(98kg)/5]4x

power snatch + behind the neck push press + ohs
60%(51kg)/4+4+4, 65%(55kg)/4+4+4, [70%(59kg)/4+4+4]3x

rdl
[85%(83kg)/5]4x

jerk footwork drill

i was spent by the end of today.  stoked on the huge jerk pr.  the big difference has been torso strength for me.  i felt good on the cookie too.  hspu felt easy.  my grip started to be an issue with ttb.  also felt like i was going to rip a few times, so i dropped from the bar each time it happened.  tonight at seans was good hard work.

@waxman’s

clean+front squat+jerk
60%(59kg)/3+2+1, 70%(69kg)/3+2+1, 80%(78kg)/3+2+1, [85%(83kg)/3+2+1]4x

hang snatch+ohs
60%(51kg)/3+3, 70%(59kg)/3+3, [75%(63kg)/3+3]4x

good mornings
4x4@60kg

prowler push-pull: am rap 10’
weight = 2x 45# plates
rounds = 15.5

great way to finish off the week.  i think i figured out my 1st and second pull.  i was too slow off the ground.  the improved speed off the floor made it so much easier to get the bar into the proper position.  gonna kill it now!!!

@waxman’s

snatch
60/3, 70/3, 80/3, (85/3)4
50-59-67-72-72-72-72kg

hang clean + push jerk
60/3+2, 70/3+2, (75/3+2)4
59-69-74-74-74-74kg

back squat
(65/5)4, 50/10
85-85-85-85-65

having a lot of trouble with my snatches this week.  not finishing completely.  i was pretty great after this workout.

@waxman’s

clean
60%/3, 70%/3, 80%/3, (85%/3)3
59-69-78-83-83-83kg

power snatch from blocks above the knee
60%/3, 65%/3, (70%/3)3
51-55-59-59-59kg

behind the neck push jerk
60%/3, 70%/3, (80%/3)4
59-69-79-79-79-79kg

good morning
(x/4)4
40-50-55-59kg

back was still pretty tight after tweaking it on monday, but good enough to train today.

snatch
60%/3(50kg), 70%/3(59kg), 80%/3(67), [85%/3]3(72kg)

power clean from boxes above the knee + split jerk (3+2)
60%/3+2(59kg), 65%/3+2(64kg), [70%/3+2]3(69kg)

behind the neck push press + ohs (3+3)
60%/3+3(50kg), 70%/3+3(59kg), [80%/3+3]4(67kg)

back squat
[60%/6]3(78kg), 50%/10(65kg)

rdl
[85%/4]4(84kg)

prowler push + sprint up and back amrap 10’ w/ 2 45# plates = 7.5 rounds

sucked ass today with the snatches.  tweaked my back too during the snatches and felt tight the rest of the session.

@cfla

5x5 weighted pull ups @45#.

need to stay at this weight.  struggled to get my chin over the bar on the last rep of each set.

@waxman’s

back squat
5x2 @ 80% (104kg)

prowler pull and push for 15 mins.

good way to finish up the week!  next week i’m going to be put on a “novice” weightlifter program from sean.  excited to develop as an athlete, but more importantly, to learn as a coach.

@waxman’s

snatch
5x2@75% (63kg)

clean and jerk
5x2@75% (74kg)

front squat
4x6 @ 70% (75kg)

another strong day.  i’ve adjusted my squat technique and its made the world of difference.  i am no longer forcing my knees out on the decent.  this is enabling me to get into a deeper squat while staying vertical.  i feel i’ll really be in a great position to make some huge gains these next couple of months.

@waxman’s

am

hang snatch
60%(51kg)/3x, 70%(59kg)/3x, [75%(63kg)/3x]4x

hang clean and jerk
60%(59kg)/4+1, 70%(69kg)/4+1, [75%(74kg)/4+1]4x

pm

back squat
4x3@80%
104kg

push press
60%(59kg)/3x, 65%(64kg)/3x, [70%(69kg)/3x]4x

another good day.  felt strong all week!