Trying to get serious about o lifting

12/18

Split Jerk
135x3
155x3
175x3
195x3, not bad but nothing special, at least comparable to heavier lifts i've worked up to in the past though

Power Hang Clean
135x5
155x5
175x5
195x5 PR, honestly i think i should have been able to work up to more by now but i'm still happy with the improvement. i think it's largely quick foot work and timing that's been holding back from steadily improving here.

Close Grip OHP
(85x10)x3

Short and sweet. Had to fit this in between the kids nap time, as well as preparing the dough for christmas cookies lol and other household chores. it's hard to try to pack everything into one day since peak season for work has arrived. one more week of six and then it's over. everything felt pretty good and hopefully i'm ready to work up for squats next session.
 
man I wish I had your leg strength. I have never front squatted as much as I have power cleaned. you have strong squats man.
 
12/23 another big gap here but i have been pretty busy and still having some issues with my hips, mostly because of work. but thankfully although i do still have to work tomorrow, today was the last official day of the holiday peak season at work.

Back Squat
(245x8)x3, i need a little more time to get back to improving now that i've broken down to 8s but at i'm back up to the weight i left off at for 10s. i could have pushed for full set volume and an increase but everything needs a little more mending.

Hang Muscle Snatch, w/straps
95x3
115x3
135x3

Power Snatch + Hang Power Snatch x2, w/straps
135x1
155x1
165x1, i think this is a PR for this particular complex, it was kind of ugly though

Panda Pulls, w/straps
185x3
205x3
225x3
245x3

Snatch Low Pull Speed Complex, w/straps
245x1
265x1
285x1
305x1
330x1, - this felt pretty heavy lifting off the ground but i managed to pull it up to my navel from the ground and a few inches past it for the two hang pulls.

Klokov Press
(85x8)x5

Pretty Decent Day. Hopefully I can get stuff back on track now that i'll have a little more time off and less demand of my body from work.
 
12/25

Back Squat
(245x8)x5, +2 on last set

Power Hang Clean + Push Press, w/straps
135x3
155x3
175x3

Clean High Pull Speed Complex, w/straps
185x1
205x1
225x1
245x1
265x1, pull off the ground was a little low but still good enough, i just think my legs were still gassed here from the squats

Close Grip OHP
(95x8)x5

Clean Grip BO BB Row, w/straps
(135x8)x5

Alright, a little christmas present to myself. I didn't feel like a creaky old man in my hips today so i went for it and managed to finally move past where i left off on squats. It wasn't too bad either, last set for 10 was a little tough be still good rep speed. My legs always feel strong even on tougher sets and it's generally my lower back that gives in more to fatigue symptoms.

Quite a bit of extra hyper volume at the end too. I think i'm doing a much better job at focusing on overall rep and set quality with hyper volume stuff than the last time i tried it. before i was concentrating too much on going up in weight to effectively cause as much mass increase as i could have. hopefully i will have some better results performing the movements as they were intended for this kind of set volume.
 
Balthazar said:
Quite a bit of extra hyper volume at the end too. I think i'm doing a much better job at focusing on overall rep and set quality with hyper volume stuff than the last time i tried it. before i was concentrating too much on going up in weight to effectively cause as much mass increase as i could have. hopefully i will have some better results performing the movements as they were intended for this kind of set volume.
Click to expand...

that's always a really tough balance for natural lifters (or really, any lifter) to find. there's countless studies and articles out there on volume vs intensity etc. I feel like I go back and forth. nothing gets me stronger than a 5 rep but i need the conditioning of the 8-12+ rep too.
 
my hope is to get enough gains in muscularity to have some added potential strength to tap into once i break down into strength training volumes. the compromise i've made for now is to do less full squatting movements in general when i have the added volume in back squats. i have managed to improve my pulling power while putting more energy into higher volume squats.. so once i have an overall decrease in volume for squats and can work on the competition lift stuff more, hopefully my form will tighten up enough to get some nice PR increases.

12/27

Snatch Speed Complex (full snatch + hang snatch x2, w/straps)
135x1
155x1
175x1
195x1, PR this was a bit loose by speed standards but still good enough

Panda Pulls
195x3
215x3
235x3
255x3
275x3

RDL touch and go
(255x8)x3

Klokov Press
(85x8)x5

NIce Day! I felt pretty good about the complex i did today, i would say i had even a little bit more there but decided to take it easy. percentage wise it's saying that i should be able to hit my current 1rm so that is great considering i haven't really focused on peaking my lifts yet.
 
Dustin07 said:
that 195 snatch complex looks awesome.
Click to expand...

it was a bit tough to keep it rhythmic and uniform in a manner according to the speed aspect of the complex. but when you're able to do those things successfully, more often then not, your pulls are harder and your overall timing and movement is quicker/tighter.

12/29

Power Clean + Push Press
135x3
155x2
175x2
195x2
(215x1)x2
225x--, pc was sloppy which lead to unfocused and drawn out attempt for pp
Push Press, from rack
225x1 PR, a little rough but successful non the less. pretty awesome because i haven't really been working at these at all

Hang Clean High Pull
225x3
245x3
265x3
285x2
305x2, first rep was legitimate, 2nd was passable but minimally

RDL
(275x8)x3

Clean Grip BO BB Row, w/straps
(145x8)x3

I was thinking about squats today but decided to space it out and give myself a little more rest. hips are definitely not 100%, but i think I will be able to progress and be able to manage them accordingly throughout this training cycle. hopefully i can, over time, commit to a deeper rehab effort and get these spots balanced and healed up in a more long lasting and permanent way. Not a bad day. 225 push press form was rough but again passable.
 
12/30

Back Squat
(255x8)x5, last set +2

Hang Muscle Snatch, w/straps
95x3
115x3
135x3
(145x3)x2

Klokov Press
(95x8)x5

Short and sweet today. pretty excited that i was able to go for an increase on the first attempt at 255. Still looking to take my time and not out pace myself though so i'm not sure what the next attempt will look like. There were a few reps through out the whole volume that were a little tough but not bad. probably the most consistent and efficient squatting form i've had for higher volume.
 
1/2

Back Squat
(265x8)x3

Hang Muscle Snatch + Klokov Press + Snatch Balance&Klokov Push Press In Full Squat
85x1
95x1
115x1
125x1
135x1

Panda Pull, w/straps
195x3
215x3
235x3

Snatch Grip BO BB Row, w/straps
(135x8)x3

Quick Day as it was a work in between the kids nap time. Could have pushed hard for full volume at this weight but decided to take my time. Got to remember not to outpace myself as this whole progression is a pretty long period of time. I believe I will be able to get 10-20# increase from where i'm at right now for full volume. i'm going to continue doing 8s for another 3 weeks.
 
1/5

Back Squat
(265x8)x3

Power Clean + Power Hang Clean + Push Press
135x1
155x1
175x1
195x1
205x1

Close Grip OHP
(95x8)x5

Clean Grip BO BB Row
(145x8)x3

Late night workout after a long day of work. Still taking a pause at this weight for squats. I know I can push through for full volume but this weight feels a bit tough and I'm just giving a it a little bit more time. Clean complex was cool, last set was a bit ugly but acceptable.
 
Dustin07 said:
I love complexes
Click to expand...

i certainly enjoy them too, but my footwork and timing for cleans right now is so inefficient. when it's a challenging weight, i always end up pulling higher than i need to and not dropping as low as i should.
 
i'm a little clumsy right now on high volume cleans I noticed too. i used to do grace in 2:11 (30 x 135lb C&J) and I think I did 22 reps unbroken. now I feel clumsy on rep 3. i need to practice my form.
 
i'm pretty sure my heart would blow up if i tried to do that WOD you mention in any comparable amount of time. i used to be in great cardio shape when i played rugby at a high level of competition but i am no longer.
 
1/7

Snatch Balance
135x3
155x3
175x3
195x2
215x1
235x1
245x1 PR

Panda Pull
155x3
175x3
195x3
215x3
235x3

RDL
(275x8)x3

Squeezed this one in between work and taking my son to a later movie. Snatch Balance was a little ugly at the last two attempts but I feel good. Once I start to work it in more as a progression, I should be able to make a nice improvement.
 
1/8

Back Squat
(265x8)x3

Push Press, from rack
135x3
155x3
175x3
195x3
215x2 PR, this felt pretty big. tight form, fast movement, not even really that much upper body. the second one i took a moment to finish locking out right at the end but it went up pretty fast too.

Clean Grip BO BB Row
(155x8)x5

Still playing it conservative with the squat. maybe next time i'll push for either full volume or an additional increase. I'm feeling pretty confident because i've busted out some decent heavy lifts with any real lead up or progression towards maximum effort. Push Press was like that today. i'm hoping for some serious increases for my variations and comp lifts alike.
 
1/10

drank a bunch of coffee and busted out a late night session

back squat
(265x8)x5, +2 on my final set

hang muscle snatch, w/straps
85x3
105x3
125x3
145x-, completed each rep but bent knees too much to count, more like a really high power snatch

Klokov Press
(95x8)x5

A little unorthodox to be at it this late but figured it was needed. we're getting all the warm air getting pushed up from the cold front in the south us right now so it's causing freezing rain/wintry mix stuff. i knew i had to do something because tomorrow is going to be sloppy. finally pushed for weight increase and it was a bit tough but i knew i'd get through it. i probably won't go up again for this block of training.
 
Dustin07 said:
still blows my mind the way you lift outside. you get major kudos from me!
Click to expand...

it ended up being not that bad the next day but i got home too late from work anyway so it was still worth it to get a session in when i did.

1/13

Power Clean & Power Jerk + Power Hang Clean & Power Jerk, w/straps
135x1
155x1
175x1
195x1

Clean High Pull + Hang Clean High Pull x2
225x1
245x1
265x1

Clean Low Pull + Hang Clean Low Pull x2
285x1
305x1
325x1

RDL w/straps
(305x8)x3

Clean Grip BO BB Row
(145x8)x5

nice day, another late night coffee inspired session. my route for work has changed so that most days i don't get home until around 5. it's hard to keep the energy to get right going when it's still evening time. my strategy is to relax for a minute, eat a snack if i have to and drink a couple cups of coffee until i feel like i can warm up. If it keeps me awake, i mitigate the extra stimulation afterwards with a couple beers to fall asleep.
 
1/16

Back Squat
(275x8)x3

Snatch Panda Pull Speed Complex (split feet variation), w/straps

Invalid Link Removed

135x3
155x3
175x3
195x3
215x3
(235x3)x2

Klokov Press
(100x8)x5

Squat was a bit tough at this weight but not too bad. definitely the last weight increase for this block though. i think if i went any heavier i would have breakdown in form and reduce rep speed. Nice volume in at the end for Klokov. All done during kiddo nap time
 
Those look super awkward.
 
first: i'm down for anything with Panda in the name.
second: those klokov presses are pretty solid. people don't realize how hard that movement actually is sometimes.

Invalid Link Removed
 
Dustin07 said:
first: i'm down for anything with Panda in the name.
second: those klokov presses are pretty solid. people don't realize how hard that movement actually is sometimes.

Invalid Link Removed
Click to expand...

lol, i did a bit different variation than what was in the video. panda pull is what the chinese call a hang snatch high pull. so i didn't do the normal pull off the ground first. i did 3 panda pulls in a row for each set.

1/17

Jerk, from rack
135x3
155x3
175x3
195x3
215x3

Power Clean + Front Squat
135x1
155x1
175x1
195x1
215x1

RDL
(315x8)x3

Clean Grip BO BB Row
(145x8)x5

I have not worked on jerk at all in the last two months so to be able to whip out a lift that's equivalent to my 1rm pr is pretty good. Hopefully I'll be able to get a substantial increase once i actually start plugging away at them. Back feels pretty strong on those RDLs but don't want to commit too much volume to that when my emphasis is currently squatting. good day.
 
11/19
Back Squat
(275x8)x3

Hang Muscle Snatch, w/straps
95x3
115x3
135x3

Snatch High Pull Speed Complex
155x1
175x1
195x1
215x1
235x1

Klokov Press
(105x8)x3

nice day, squats still felt tough. last set was pretty sloppy but i was generally distracted unfortunately.
 
Dustin07 said:
275 x 8 front squats is awesome.
Click to expand...

woops lol, nope, back squats. just let me edit that. although i do believe that i've hit 275x5 for fronts, i'll have to look through my notes.

1/23

Power Clean
155x5
175x5
195x5

Push Press
135x5
155x5
175x5

RDL
(315x8)x3

Pretty brief but still decent. Had quite a few other obligations today. I wanted to squat and try to push through to full volume for the current weight i'm at but honestly i think it's time to switch gears and breakdown in volume again. I could continue to push for hypertrophy but I feel like i've worked up to the edge and i need to back off and start my 5s progression. My thighs have not greatly increased in muscularity but considering this block has only been about 2 months I'm pretty happy, they're definitely still noticeably thicker and denser.
 
1/25

Back Squat
(235x5)x5

Muscle Snatch
95x3
105x3
115x3

Snatch
135x3
155x3
175x3

Klokov Press
(105x8)x3

Wooo, strength volume again! Serious deload on squat to start out with, felt powerful and easy. Off the ground game for comp. lifts is absolutely ugly but I'll tighten it back up and hopefully i'll be able to get some good increases, i know my pulling power is much greater and so is my potential squatting strength. Drank 3 cups of a coffee blend with added caffeine and guarana. the label says "carefully blended to brighten up your day" lol holy ****, i definitely OD'd on it and am sweating profusely and flying pretty high. it's a good thing i'm a big dude and have considerably more blood than most.
 
Balthazar said:
Drank 3 cups of a coffee blend with added caffeine and guarana. the label says "carefully blended to brighten up your day" lol holy ****, i definitely OD'd on it and am sweating profusely and flying pretty high. it's a good thing i'm a big dude and have considerably more blood than most.
Click to expand...

ha, as soon as i read 3 cups of coffee blended with added caffeine i about spit my coffee out all over the computer monitor, lol. and I'm a big coffee drinker till noon usually.

do you ever do a strict press? I didnt 'see one in your log. i'm just curious how it compares to your other lift. My strict overhead press went up to a PR after I took a month off from it and did nothing but snatch.
 
i haven't really worked on OHP in quite awhile but that was part of my DUP setup before. I think I hit 195x1, hopefully i can improve on it the next time i try.
 
1/27

power clean + push press
135x3
155x3
175x3
195x3

RDL
(330x8)x3

Super abbreviated, friend won tickets from a last minute radio contest for concert in the next town over and invited me over. I needed a mental health day/night. I may not agree with their politics, but hordes of liberal millennial women with loose morals in their experimental college phase...count me in hahaha


1/29

Back Squat - still deload
(255x5)x3

Muscle Snatch
95x3
105x3
115x3

Snatch + Hang Snatch x2, w/straps
135x1
155x1
175x1

Klokov Press
(95x8)x5

Not a bad day overall but took it pretty easy. I've been struggling to take my recovery and diet seriously as a lot of other personal matters are kind of driving me nuts. but i think that's ok, if i get lax because i'm doing something to replenish my heart, the head will get everything back in line and i'll have more drive than before.
 
1/31

Back Squat
(275x5)x3

Hang Clean High Pull, w/straps
195x3
215x3
235x3

Clean + Jerk
155x2
175x2
195x2

Close Grip OHP
(95x8)x5

Clean Grip BB BO Row
(135x8)x5

Almost back there for squat. I think I do better with a daily linear progression for strength squat volume as opposed to picking one weight and trying to satisfy overall volume like i had been doing for hypertrophy. Form of c+j was super ugly but i think i will be able to tighten up and improve pretty quickly now that i will actually be working at it regularly again. Some nice hyper volume added at the end.
 
2/2

Hang Snatch Speed Pull Complex (Footwork Variant), w/straps
155x1
175x1
195x1
215x1
235x1

Snatch
135x3
155x3
175x3
(155x3)x2

Snatch Balance
145x3, it's been so long since i've really worked at these that i suck right now, but this was so light that it was almost a drop snatch
165x3
185x3

RDL, w/straps
(330x8)x3

Pretty nice day overall. I think I'm going for a different approach with my comp lifts compared to the last time I tried to peak. Rather than try to fulfill an overall set volume for my top weight of the day, I will work up to it for one set and then do drop sets afterwards. This should still give the right kind of stimulation to continue working up but creates less overall fatigue and emphasizes better technical mastery. Still very rusty but top set was fairly easy, the last rep I sat under it for a good 5 sec. pause just for fun. I've been doing the RDLs on days with no squatting but I might have to tone it down a little in frequency, today was a bit more difficult than the last time I completed the same weight and overall volume.
 
Dustin07 said:
whats the snatch complex you're doing? did you hit a 235 snatch?
Click to expand...

no lol, i'm an idiot and didn't pay attention to what i wrote in there. it's supposed to be a pull complex. it's a high pull off the ground with two hang pulls done in succession after.

it's this same complex pictured in this video i already posted.
[video]https://www.instagram.com/p/BPG-Fr1grks/?taken-by=mastrength[/video]

i'm taking my time working up, but i do hope to hit somewhere between 235 and 255 when i finally do peak. i know i have the pulling power, if i wanted to go nuts i can pull 300lbs off the floor to about the bottom of my sternum.
 
2/5

Back Squat
285x5
(245x5)x3

Split Jerk (from rack)
195x3
(165x3)x3

Hang Clean, below knee paused start, w/straps
135x2
155x2
175x2
195x2
215x2

Close Grip OHP
(100x8)x5

This day went fairly well and i managed to get through a good amount of this while the kiddos were napping. My daughter woke up early though but thanks to a good kid's movie and a bowl of popcorn, I was able to finish everything i had in mind. Full Cleans are a little tough for me with straps but my elbow flexibility has greatly improved. Eventually I hope to gain enough mobility in my elbows that I will always be able to turnover and rack the bar ending with totally closed hands. I think this will help a lot because I won't have to worry about resetting my grip when I attempt the jerk afterward. I'm not that far off but with straps on, i could definitely feel a pretty substantial stretch in the elbows trying to get my rack in the best position possible.
 
2/6

today was a rest day but i was so impressed by my son i felt like i needed to mention it. i had been teaching him to do a combination of calisthenics, bw exercises, running and i've even had him mess around DLifting my bar a little bit. we did that for a couple months but got out of the habit of it. today he was being hyperactive and kind of pissing me off about every 2 minutes lol so i reinstated the exercise program.

i want to start him pretty early but don't plan to do any serious resistance training for several more years but i busted out the bar today just for fun. i set it up on a couple blocks so that it's off the ground about an equivalent amount in scale to an adult doing it with plates on the bar. i only make him do the concentric part of the lift and i keep my hands on it just to guide him a little bit in case his grip fails or he gets out of balance. he's 4 years old but wears size 6 already and is about 50 lbs.

Declan's workout:

Deadlift - these sets also had bw movements, calisthenics and running added in between.
(45x5)x3!

I was kind of blown away. He needs a little bit of guidance in order to perform each rep half way decent but lifted it all on his own power. i honestly think he could do a max volume set with the bar 8-10 times if i made him.
 
2/8

Back Squat
290x5
(245x5)x3

Snatch + Hang Snatch x2, w/straps
145x1
165x1
185x--, got a little wild and pulled back too hard on the last rep and had to bail on it
185x1
(155x1)x2

Snatch Low Pull + Hang Low Pulll x2, w/straps
255x1
275x1
295x1

Klokov Press
(100x8)x5, +2 on last set

Pretty nice day. Squats were alright, hopefully i can keep chugging along at them a little bit at a time. Snatch complex was a bit ugly. Pulling power is huge, I didn't feel that i had to pull that hard on the top set but bar path and timing are still pretty ugly. I'm working on tightening it up though.
 
2/10

Hang Clean High Pull, w/straps
175x3
195x3
215x3
235x3
255x3

Split Jerk (from rack)
135x5
155x5
175x5
(155x5)x2

Clean + Front Squat
175x2
195x2
215x2

Clean
(185x3)x2

Close Grip OHP
(100x8)x3

Clean Grip BO BB Row
(135x8)x5

Went fairly well, I had some layers on at 8 degrees out, that's for sure. I'm finally starting to move beyond intermediate form for split jerk, top set was a little conservative but felt great anyway. my foot movement is a lot better. i can get quite a bit lower, faster and not have to get as much height on the bar to complete a rep. cleans do not feel too bad, i sense a large potential for improvement beyond my current max.
 
2/12

Back Squat
(295x5)
(250x5)x3

Snatch High Pull Speed Complex, w/straps
155x1
175x1
195x1
215x1
235x1

Klokov Press
(105x8)x5

Much abbreviated day but productive none the less. We're getting the big Noreaster storm over here in the new england region and today was a war of attrition against the elements. it's supposed to be a foot plus of snow. i tried to get my kids to nap before it started but no dice. i managed to get done what i did but it was wet blanketing snow, i had to scrape down my area and add some grit every few sets, hence why i didn't do anything getting under the bar. yesterday was my day off so if i didn't try to get something done today, there might have been a good chance that i wouldn't have been able to for two more days.
 
2/14

Split Jerk (from rack)
150x5
170x5
190x5
(160x5)x2

Clean High Pull Speed Complex
185x1
205x1
225x1
245x1
265x1

Clean DL + Pause (below knee) Hang Clean + Front Squat
155x1
175x1
195x1
215x1
235x1

Close Grip OHP
(105x8)x3

Clean Grip BB BO Row
(145x8)x3

Nice day, jerk form continues to improve. It will be nice when i can finally do 300lb+. i think i will get close this time as the last time i peaked, i was at 265. the clean complex was fun, pausing below the knee in the hang position puts a lot more emphasis on timing, footwork and bar path. i might have been able to go a touch heavier if i was really on point but what i did for a top set felt pretty good.
 
2/16

Hang Snatch High Pull w/straps
145x3
165x3
185x3
205x3
225x3

Snatch
140x3
160x3
180x2,--, having some grip issues here due to suffering a sizeable wound on my thumb thanks to some dumb nuts at work
(155x3)x2

Snatch DL
(245x5)x3

A bit brief today for a couple reasons. I got home late from work and have some other things to attend to. Also I dinged up my shoulders a little bit on the last session. I made the mistake of adding in a pressing movement after doing a fairly large volume of split jerk, which i know is a big no no but was stupid enough to do it anyway. Nothing major but I felt as though I shouldn't push it as that would either prolong the soreness or exacerbate it. Otherwise I had some plans for some over head work today but it was in my best interest not to. Today was more or less just getting it done and not really anything to feel particularly excited about.
 
2/18

Back Squats
295x5
(250x5)x3

Split Jerk
155x5
175x5
195x5

Clean DL + Pause(below knee) Hang Clean
135x2
155x2
175x2
195x2
215x2


Another shortened day but this one felt pretty nice. Mom came from out of town to visit with me and the kids so it was nice to still be able to get some work in. but had to commit to a lot of good quality time as it's not too often we're all together.
 
Balthazar said:
the clean complex was fun, pausing below the knee in the hang position puts a lot more emphasis on timing, footwork and bar path. i might have been able to go a touch heavier if i was really on point but what i did for a top set felt pretty good.
Click to expand...

Clean and jerk IS fun. I can't even really explain why, but its just fun.
 
Dustin07 said:
Clean and jerk IS fun. I can't even really explain why, but its just fun.
Click to expand...

i've begun to get as excited for it as my snatch work. for quite awhile it seemed like my jerk was kind of stifled which made me feel a preference for working on the snatch and dreading my c+j days. things are good now though.

2/20

Hang Muscle Snatch, w/straps
95x3
115x3
135x3

Snatch DL + Pause(below knee) Hang Snatchx2, w/straps
135x1
155x1
175x1
195x1
205x--, (1+1,--) on the second hang snatch i had plenty of height on the bar and got under comfortably but pulled back a little bit too hard and ended having to dump the bar behind me. my current regular hang snatch PR single is 215 so to be able to almost get 2 starting paused below the knee within 5% of that single is still pretty righteous.

Snatch Balance
155x3
175x3
195x3

Wide Grip BO BB Row (not quite snatch grip as i find that i have a greater and more stimulating range of motion with my hands in a little bit.)
(115x10)x5
 
Balthazar said:
i've begun to get as excited for it as my snatch work. for quite awhile it seemed like my jerk was kind of stifled which made me feel a preference for working on the snatch and dreading my c+j days. things are good now though.
Click to expand...

yes, i too prefer the snatch vs jerk...... :bigok:
 
2/21 felt good today and decided to forego the rest day

power clean
135x3
155x3
175x3
195x3
215x2,--

Clean + Front Squat + Split Jerk
135x2
155x2
175x2
195x2
215x2

Close Grip OHP - tried narrowing grip more and focusing on better quality hypertrophy reps
(85x10)x5

Good day. Power cleans are currently garbage, i have hit 225x5 when i was working on them more but my form was sloppy then too. i know that i've gained quite a bit more strength since then but my pull and turnover just feel soft and slow. if i could tighten it up more and make my pull and foot work snappy, i'm sure i would beat my best. clean complex was good though.
 
2/23

back squat
300x5
(250x5)x3

Hang Muscle Snatch, w/straps
100x3
120x3
140x3

Hang Snatch Complex
145x1
165x1
185x1
(160x1)x2

Wide Grip BO BB Row
(120x10)x5

Nice Day. My Snatch form is tightening up a bit finally. Foot work and getting under for sure, the more i try to focus on getting under with less pull and less overall bar height, the easier each attempt is.
 
2/25

C+J
185x2
205x2
225x2, this was a bit sloppy but my best at this weight is x3 so not bad considering i haven't really worked up too heavy again yet

Clean Low Pull Speed Complex, w/straps
225x1
245x1
265x1
285x1
305x1

Close Grip OHP
(90x10)x5

Finally did a morning workout again. A bit abbreviated as I didn't wake up quite early enough before work but still effective and somewhat necessary as I'll be in dad mode tonight. Cleans weren't too bad but I wasn't particularly happy with my jerk at top set. I think once I've worked up to some comparable weight off of the rack, things should improve though.
 
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