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Trying to get serious about o lifting

Dustin07 said:
you squatted 500?

I can see a little whip at 250+. my buddy is now at 315 for jerk and the wip definitely comes into play there.
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Yeah one time I hit that much weight, I've also dlifted it before too but both lifts were about 6 years ago and I stopped right after that for about 5 years, pretty long break. I think it was more of an all purpose bar so it probably didn't have as much whip at lesser weight. I don't even have the weight, and need to build some jerk boxes like you suggested before I can do some heavy back squats again but I would guess that I'm capable of 300-330 A2G right now, I've hit 230 5 times for front squat so I don't see why I couldn't do the same weight 10 or more times for high bar back squat.

It's pretty interesting though because I could hit those numbers for squat and d lifts back then and couldn't o lift anymore than I do now. I attribute that to really trying to be a student about proper form and execution now.

Nice log you've got here. Going to follow along
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Thank you sir and welcome aboard!
 
RegisterJr said:
At 465 I don't notice any whip, but dread walking it out. Having 400 overhead would be intense.
Click to expand...

i think you're going to hit 500 before you know it. As for the overhead, it's like anything else...you build up to it. I bet you could do 300 or more for a overhead squat if you worked at it without really gaining anymore strength. It takes a lot of isometric upper body strength to keep it locked out but for me it feels like less effort in the back and legs to stand up with it because the weight is directly over center compared to a front squat where it's forward of center a little bit.
 
11/17/15

Power Snatch
115x5
135x5
155x5

Hang Snatch
125x3
145x3
165x3

Snatch
125x5
145x5
165x3
185x3
195x1,--,--
175x2
155x3
135x5

Overhead Squat w/3 sec. pause
125x5
145x5
165x5

Snatch Low Pull
215x3
225x3
235x3

Klokov Press
105x5
115x5
125x3, 2 with a little push

Hang Swan Row
95x5
105x5
115x5

Good day today, 185x3 for snatch was excellent. I wanted a double at 195 so bad but after the first I kept leaving early on the 3rd pull and going up forward of center. Just gotta keep pounding the power snatch and hang snatch to get more 3rd pull power and confidence at higher weight and I'll hit it. I think I might play with tempo of reps and go down in the pause overhead squats a little bit, easy weight for my lower body but made my shoulders and wrists seriously uncomfortable to do the pauses on the last set. Hopefully I get a comparable effort tomorrow for clean day!
 
you're making me want to work harder on snatch!! your klokov press (I always called it a Sots press) is actually pretty impressive. that's a really difficult movement. first time I did it at 65lbs I felt like a little girl.
 
people look at klokov and wonder how he has such intense pec and front delt development when the o lifts don't seem to do much to cause hypertrophy in those areas. i know why! klokov press and any other over head snatch grip work puts so much tension on those areas. i haven't done a bench press in 6 years or more and I'm still starting to get new stretch marks where my pecs tie into my shoulders. also i think my lanky disposition might actually come in as an advantage for this one lol, the height of one klokov rep is probably about 2.5 feet lower than a rep for ohp.
 
11/18/15

Hang Clean
165x3
185x3
205x3

Power Clean
165x3
185x3
205x3

Clean
145x5
165x3
185x3
205x3
225x3
185x3
165x3

Front Squat (Tempo work/fast as possible out of the hole)
165x5
185x5
205x5
165x5
185x5
205x5

OHP
95x5
115x5
135x5

Clean Grip B.O. Row
140x5
150x5
160x5

Good day today. Hit all my numbers so I've got to be happy with that. Turn over into rack at 225 for cleans was a little sloppy after 1. I had to grind out the other 2 but 3 reps at this weight is currently a pretty difficult effort so I'm still satisfied. Front squats felt good, I've hit about 10% heavier but that was tough and some reps were slow. I'm hoping by breaking back down and working up when I get there the weight will be moving a little faster. I'm pretty happy with my last set for OHP but I might go lower and start over again because I noticed a little hyper extension in the lower back when the reps got difficult. It would be a shame to be progressing through all these back/core strength intensive o lifts and injure myself with the paltry weight I do for OHP lol.
 
11/19/15

Squat Jerk
105x5
125x5
145x5
105x5
125x5
145x5

Snatch Balance
115x5
135x5
155x5

Snatch
125x3
145x3
165x3

Clean
165x3
185x3
205x3

Jerk
145x3
165x3
185x3

Snatch Grip RDL
205x5
225x5
240x7 Conv. grip gave out
240x10 Hook Grip

Close Grip OHP
85x5
105x5
125x4

Clean Grip Upright Row
95x5
105x5
115x5

Another decent day. The only thing I really went up in were the squat jerks today which felt good, form is getting better so I'm getting close to my potential for them. Everything else for the most part I did efforts a touch lower in percentage and really tried to adhere to good form. I didn't use clips for the entire workout. Turnover for clean was better today at top set but still not perfect. Really tried to emphasize pushing under on the jerks rather than pushing up on the weight. When my form is there all of my high percentage lifts aren't that difficult but if I'm off by a little bit, it's a different story. Could have squeaked out a couple more on the last set for SGRDL but I've got to be able to move for work tomorrow and maybe I've got to toughen up but hook grip hurts lol.
 
I got to wear I use hook grip for everything without thinking about it anymore. especially snatch and cleans. the first time I ever used hook grip I PR'd cleans. I had been failing at like 210 or something (power cleans) and my coach suggested I try hook grip. I hit 225 that same day, lol.
 
yeah i need to utilize hook grip more. Generally with the o lifts my grip hasn't been an issue yet but 10 reps was a long time to hold on to that weight for me with a snatch grip. When I snatch or clean I like to only apply as much pressure as necessary in my grip so that my hands feel free and fast in the turnover, that's definitely something I would have to work on because I tend to really squeeze down with hook grip.
 
Screw hook grip. I wish I could bypass the painful stage.
 
it took me a few months. just practice hook grip with your warm up weights and eventually it will become natural. I think the most I've hook gripped is a 425 deadlift. 405 for sure. or a 260 power clean. just take advantage of the warm up weights to practice.
 
11/21/15

Power Snatch
135x3
155x2
175x1
185x--
185x1 PR
155x3

Hang Snatch
135x3
155x2
175x1
185x1
195x--
195x1 PR
155x3

Snatch
145x3
165x2
185x1
185x1
205x--
205x--
185x1
185x1
155x3
135x5

Overhead Squat 1 1/2 -Tempo Work(Slow down and thru to top of 1/2, fast as possible out of the hole off of 1/2 squat)
115x5
135x5
155x5

Snatch Low Pull
225x3
225x3
240x2

Klokov Press
95x3
115x3
135x2, 1 w/ a little push

Bent Over Snatch Grip Row
95x5
115x5
135x5

Today was decent. I'm trying to iron out my form and I've concluded that I've been trying to pull too fast in the 2nd and starting the 3rd pull too early which is both slowing down my 3rd pull and leaving the weight ahead of center once it gets overhead a lot of the time. Today I really emphasized slowing down the 2nd pull and waiting until I'm in the crease so that my 3rd can be as explosive and violent as possible. It worked well in the hang snatch but I didn't quite translate that improvement into the full snatch. My bar path was a lot more straight which is good. I'll get it. Honestly I think I might drop down in weight and do some different tempo work and form control variations that I've recently discovered for awhile. Decent day, can't hit the best numbers all the time.
 
11/22/15

Power Clean
140x5
160x3
180x3
200x2
220x1
240x--
185x3

Hang Clean
155x3
175x3
195x2
215x1
185x3

Tempo Work:

Clean Grip DL + Touch and Go Clean
(These might be self explanatory to most but I'll elaborate still. Strictly lower the bar upon completion of the DL so that you're in position to initiate the clean without pause as soon as the weight touches the ground.)
155x3
175x2
195x1
215x1
215x1

Power Hang Clean + Front Squat (3 sec. down, fast up)
135x3
155x3
175x2

OHP (3 sec. down, fast up)
75x5
95x5
115x5

Clean Grip Upright Rows
95x5
105x5
115x5

Today was ok. I wasn't really feeling the attempts at anything more than 90% so I tried some new techniques I discovered from checking out Ma Strength, which is the chinese olympic lifting team blog. Basically they use variations with varying weights and volume that build additional strength by emphasizing a greater degree of control in pauses, tempo, form and the eccentric portions of lifts.

Here's a junior girl who weighs less than 120lbs doing about as much weight for snatch DL + touch and go snatch as I did for clean DL + touch and go clean. That's encouraging lol.
[video]https://instagram.com/p/6B7IFytnoh/?taken-by=mastrength[/video]

This guy's a total beast
[video]https://instagram.com/p/3KDRLFNntq/?taken-by=mastrength[/video]
 
i barely squeaked out that for 185. and yes the chinese weightlifting program is incredible. they just don't have as many athletes at 94+weight classes otherwise they would probably dominate every one. but i've heard that they've got some good lifters now at all the heavier classes. every one else is going to have to play by their example for training pretty soon if they want to keep up.
 
11/23/15

Squat Jerk
105x5
125x3
145x2
155x1
165x1
175x1
185x1 PR

Snatch Balance
135x3
155x3
175x1

Tempo Work
The next two complexes I tried to emphasize strict form and the eccentric portions of lifts so that each movement could be performed in a rhythmic manner with a quick tempo and as little pause as possible in between each rep.

Snatch + Hang Snatch x3
95x1
115x1
135x1
155x1

Power Clean + Hang Power Clean + Touch and Go Clean + Front Squat
135x1
155x1
175x1
195x1

Jerk
145x3
165x3
185x3

Chinese DL
(This could be called a deficit snatch grip DL with the knees bent like RDL but with the bar path tight to the legs like a SLDL. It's an interesting feeling because your back angle is so low in the bottom that a lot of the weight is transferred to the mid and upper back as your start to pull up, they're pretty gnarly.)
135x5
155x5
175x5

Close Grip OHP
65x8
75x8
85x8

Today was ok, I feel alright about the Squat Jerk at 185 but I need to break back down and tighten up my form before I try to go heavy again. I'm not locking out the upper body enough to transfer the weight onto the back which keeps bringing the weight forward of center. I had to step forward on the way up on my last attempts. The two complexes I did were interesting and my execution was pretty good for every attempt.
 
I had to look up that chinese DL. pretty crazy stuff but I see how at light weight it would be brutal.

Invalid Link Removed
 
yeah I didn't make it look as easy as the gentleman in your link but I did alright. From what I understand, if you can do your snatch 1rm weight for reps at it then you're on target.
 
lol, the only thing that i've got that's appropriate at home is my current wood splitting block. it's so tall that the weight never touches the ground, i went all the way down until the bar touched the top of my feet and it felt alright. i'm not sure but i think he's standing on a 6 inch box, it looks like he goes as low as the bar can go and at that point does a touch and go off the ground.
 
I can't remember if you're in the states or not, but Happy Thanksgiving anyway. If you aren't I'll eat your share.
 
well i'm far enough north you could probably call it southern canada but technically i'm still in ny. thank you and i'll have you know i definitely ate my fill, with all the extra nutritional energy I'm hoping for a good day today.
 
11/27/15

Hang Power Snatch
105x5
125x5
145x3

Hang Snatch
105x5
125x5
145x5

Snatch
105x5
125x5
145x3
165x3
185x2,--
185x1,--
155x3
135x5

Overhead Squat (Tempo 3 sec. down, fast up)
135x5
155x5
175x5

Snatch Grip RDL (3 sec pause)
205x5
225x5
240x5

Klokov Press
80x5
100x5
120x4,1 w a little push

Hang Snatch High Pull (pause on toes)
95x5
105x5
115x5

Alright day today. My pull felt very snappy and strong with the snatch variations but once i got up to heavy weight for full snatch not so much. i'm a little disappointed that I didn't hit 185 for a triple but a double is still consistent based on my 1rm. I'm still struggling to keep my form real tight for more than a single at that weight but I'll get there. I think taking extra days off because of the holiday travel actually threw me off a little bit. Although I generally felt well today from the extra rest, everything felt tight and a little sore when I was warming up. You can't improve every day and as long as I'm staying consistent on the days there's not much improvement that's still like a gain in some way anyway.
 
11/28/15

Power Clean
145x5
165x5
185x5

Hang Clean
155x3
175x3
195x3

Clean
185x3
205x3
225x1,--
175x3
155x3

Front Squat
165x5
185x5
205x5

OHP
95x5
115x5
135x5

Hang Clean High Pull
135x5
155x5
175x5

I'm not going to lie, today sucked lol. Lack of focus and drive. The only thing that was good were power cleans and OHP. Other than that my pulls and squats felt weak. I was trying to noodle around with my form which I blame partly. I'm pretty gangly and I already use a wider than conventional grip for clean. I'm trying to shorten the second pull so that I don't have to waste the energy standing up so high before I initiate the third pull. It kind of threw off my timing so that my pull was soft and I wasn't getting as good a rebound out of the bottom of the squat. Oh well, at least I hit a 90% lift for one anyway.
 
11/29/15

Squat Jerk
85x5
105x5
125x5
85x5
105x5
125x5

Power Jerk x1 + Split Jerk x2 L,R
95x1
115x1
135x1
155x1
175x1
135x2

Snatch Balance
95x5
115x5
135x5

Complex Tempo Work

Snatch Grip DL + T+G Snatch
115x2
135x2
155x2

Clean Grip DL + Hang Power Clean + T+G Clean
135x2
155x2
175x2

Chinese DL
145x5
165x5
185x5
205x5

Close Grip OHP
55x8
65x8
75x8
85x8
95x6

Bent Over Clean Grip Row
95x8
115x8
135x8

Overhead Squat Isometric Hold
Bar x 1 minute

Today felt a lot better than yesterday thankfully. I've felt kind of burnt out trying to keep up with maximal lifts so I'm continuing on with trying to dial in form and being strict with moderate stuff. Squat Jerk felt good, dropping down in weight was good because some of the more difficult lifts I was letting the weight stray ahead of center and having to step forward on the way up to save it. Not today!, I was able to stick my footing and keep better bar path so that I could squat up balanced with every rep. I've barely messed with split jerk so although there's tons of room for improvement I'm happy with my effort at that today. I'm going to incorporate the iso holds more as I go along, today's effort for that was pretty easy but I'm going to stick with just a minutes time and slowly increase the weight each workout.
 
my sessions generally run between an hour and a half and 2 hours
 
12/1

Hang Power Snatch
125x3
145x2
155x1

Hang Snatch
125x3
145x2
165x2

Snatch
115x5
135x3
155x2
175x2
155x3
135x5

Overhead Squat Tempo(5 sec. down, fast up)
115x5
135x5
155x5

Snatch Grip SLDL
240x5
240x5
240x5+(5)

Klokov
95x3
115x3
135x2,1 with a push

Hang Snatch High Pull Pause
95x5
105x5
115x5

One day when I grow up I want a big enough residence to have space for an indoor weight room. Today in upstate new york was miserable with clouds and rain all day. Rained on all day at work and not any different for my workout when I got home. It didn't look that bad when I started and the forecast said 100% chance tomorrow so I figured I'd just rough it. Nothing a little hand toweling and a ton of chalk couldn't make up for. I worked all the way up to a 195 attempt at snatch for a double and it poured, so needless to say I didn't try it. Once finished I promptly apologized to my bar and wiped it off, lubed up the bushings, put it in front of the wood stove and prayed to the god of corrosion to be understanding.

Anyway... A decent day otherwise. My bar path on snatch/variations is getting better and the 3rd pull feels a lot snappier with anything under 85%. I need more reps at Hang Power variation though, I should have been able to do a double at 165 but my pull wasn't up to par for that attempt yet. 10 reps at 240 for SG SLDL was pretty rough, I was gassed after that.
 
You work out in the rain with no cover?
 
yeah i know, it's awful right? hopefully i can get my hands on a big fold out canopy or something soon.
 
Yeah, I'd have to build a gazebo or something.
 
ha, dude that's hardcore. there's no way i'd make lifting outdoors my norm. lately i've not been going to xfit because the warehouse is tooooo cold. i've been lifting at a 24hr fitness.
 
Dustin07 said:
ha, dude that's hardcore. there's no way i'd make lifting outdoors my norm. lately i've not been going to xfit because the warehouse is tooooo cold. i've been lifting at a 24hr fitness.
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well if i had a better option i wouldn't do it either. but there's a number of factors:

1. i support my 4 person family by myself on what i would call a mid level salary lol and anywhere around here that has good o lift equipment is expensive membership. So I figured it would just be cheaper to save up for my own set over time.

2. I've got two very young kids and I live about 20 mins away from the city around here. So even though I do get a lot of time in training I'm still right here at home in case I'm needed rather than being gone all day at work and then hours afterward.

3. There are no gyms around here that are friendly for o lift specific training, even if a trainer/supervisor understands what you're doing the gym policy doesn't give me the freedom to do whatever I want or need to do, for example bail on a really difficult failed lift once it's overhead or drop a really heavy low pull.

So I'm just going to rough it until I have better circumstances, I've lived in zone 4 of upstate ny my whole life so I'm pretty cold hardy!
 
12/4/15

Front Squat
165x5
185x5
205x5
165x5
185x5
205x5

Power Clean
165x3
185x3
205x3

Complex Tempo Work:

Clean x1 + Hang Clean x2
165x1
185x1
205x1 (Rough form on this one, it was a bit heavy to do strict but I think mostly it was because I've been training barefoot for awhile and today I wore shoes. It messed with my speed getting under.

Clean Grip DL + Touch and Go Clean + Split Jerk x2 L,R
125x2
145x1
165x1
185x1
205x1 (I'm super novice at Split Jerk so the last two sets were ugly, so I decided to break down and do the jerks by themselves and my form tightened up nicely)

Split Jerk L,R
135x4
145x4
155x4

Push Press
135x5
145x5
155x5

Bent Over Row + Power Hang Clean
155x3
165x3
175x2

Front Squat Iso Hold
65x 1 minute

Well the dreaded peak delivery holiday season is upon me so I'm trying my best to keep up with the training. Yesterday I did 115 delivery stops at 220 total miles so I decided to take an extra day off from training. Today went well though, lately I've felt a lag in my squat strength so I decided to give them a little more focus and move it to the front of my routine. Actually everything felt a lot more warmed up and fluid once I did my other lifts and all my sets for squat were reasonably easy and moved fast. I still didn't feel ready to do +90% lifts today so I worked on the complexes and that went well. I think once I get split jerk down better my 1rm for c+j will go up significantly. It feels like more effort in precision and coordination compared to power jerk but requires way less explosive hip drive imo. I'm just going to try and train all 3 variations and see which one wins out over time.
 
I feel your pain. My gym does everything they can to mess up my lifts and I've yet to fail a rep (except a front squat, inches from the pin).
 
well i will say you're fighting the good fight with your stealth video work! it's pretty hard to believe that they really try to push the whole privacy thing on you. not that this would happen to most people but technically if you have wifi devices running all the time you don't even have privacy in your own home if someone decided to hack into your connection.

maybe you can write up a contract promising to blur bystanders faces lol
 
They said I could get waivers signed by everyone in there. It's absurd, IMO. I've asked nearby people if they mind since I was told and they al say no.
 
12/6/15

Front Squat
165x5
185x5
205x5
165x5
185x5
205x5+(2)

Squat Jerk
95x5
115x5
135x5
95x5
115x5
135x5

Snatch Balance
105x5
125x5
145x5

Complex Tempo Work

Snatch + Hang Snatch x3
125x1
145x1
165x1 (I completed this one with good rhythm but it was a little rough in form, little bit off balance on a couple reps.)

Clean Grip DL + Touch&Go Clean
165x3
185x2
205x2

Chinese DL
135x5
155x5
175x5
195x5
215x5

Close Grip OHP
55x8
65x8
75x8
85x8
95x8

Clean Grip B.O. Row
105x8
125x8
145x8

OH Squat Iso Hold
55x 1 minute

Over all good day today. I could have done 3 to 5 more at the end of F squats but was limiting it to was could be completed with good concentric speed so +2 makes me happy. Squat Jerks felt great today, bar path on the way down and balance coming up are improving. Everything felt pretty smooth form wise for the most part. Good day!
 
12/8/15

Hang Power Snatch
95x5
115x5
135x5

Hang Snatch
115x5
135x5
155x5

Snatch
125x5
145x3
165x3
185x3
195x2 New PR (first one was rough lol, had to just about run in front of it to get back under but then I totally stuck the second with good form!)
155x5
135x5

OH Squat Tempo work (3 sec. down, fast up)
135x5
155x5
175x5

Snatch Grip RDL 3 sec pause
225x5
225x5
240x5

Klokov Press
55x8
75x8
95x8

Snatch Grip BO Row
75x8
95x8
115x8
135x6, 2 with a little push off the feet

OH Squat Iso Hold
65x 1 minute

Great day today, finally hit 195 double for snatch which felt huge. Yes the form for one was rough but just hitting completing it will build confidence to tight it up at that weight in the future. Everything felt pretty good, big shift for me to get it in before work today, hopefully I will sleep deep tonight and be able to do it again tomorrow!
 
12/9/15

Front Squat
175x5
195x5
215x5
175x5
195x5
215x5

Power Clean
155x5
175x5
195x5

Hang Clean
145x5
165x5
185x5

Clean
155x3
175x3
195x3
215x3
235x3 New PR
175x5
155x5

Hang Power Clean + Split Jerk x2 L,R
135x2
155x2
175x2
195x1

OHP
95x5
115x5
135x5

Clean Grip BO Row
115x8
135x8
155x6,2 with a push from the feet

Solid day. Finally put in a good effort for clean today, the triples PR was huge for me. My turnover into rack was executed with pretty decent form at that weight but standing up with it the last two times was a real fight, gotta get my front squat up higher. Split jerk is coming along, 195 is the heaviest I've attempted so far and it wasn't really that bad. Once I get better form at those my numbers should go up quite a bit.
 
Nice snatch and clean Prs man.
 
RegisterJr said:
Nice snatch and clean Prs man.
Click to expand...

thank you sir!, i saw you had a pretty sweet front squat day. you're legs look so strong doing those, i'm sure you'll go up in weight steadily as you improve your rack issues
 
12/10/15

front squats
175x5
195x5
215x5
175x5
195x5
215x5

Squat Jerk
105x5
125x5
145x3

Snatch Balance
115x5
135x5
155x5

Snatch Grip DL + Touch&Go Snatch
135x3
155x2
175x1

Hang Power Clean + Hang Clean + Touch&Go Clean
145x1
165x1
185x1

Chinese DL
185x5
205x5
225x5

Close Grip OHP
60x8
70x8
80x8
90x8
100x8

Snatch Grip BO Row
85x8
105x8
125x8

Decent day. A little disappointed with squat jerk, they're the most nuanced and difficult lift i think so I've got quite a bit more form to iron out. everything else was pretty decent. felt a little burnt out from yesterday and my pulls weren't very snappy but still got some good lifts in.
 
I hate days like that. Can't Pr all the time tho.
 
12/13/15

Hang Power Snatch
115x3
135x3
155x3 New PR

Hang Snatch
135x3
155x3
175x3 New PR

Snatch
135x5
155x3
175x2
195x1
(215x--)x3 uggh...almost
135x5 My pulls felt like jello after 3 heavy attempts so i went way low in my step down sets
135x5

OH Squat Tempo 3 seconds down
135x5
155x5
175x5

Klokov Press
60x8
70x8
80x8
90x8
100x9

BO Snatch Grip Row
85x8
105x8
125x8

Pretty good day today. I felt really strong and decided to go for the new 1RM at 215. I'm pretty disappointed that I didn't get it but I pulled hard enough to get it over and under it every time so that makes me feel good. I just had poor bar path and ended up having it out in front every time. I'm kind of battling some SI joint issues that have actually arisen because of work and not necessarily training, so I'm trying to still get time in without exacerbating it, take it easy and rehab it the best I can. For that reason I knocked out any posterior chain stuff for now and am just playing it by ear. Today I could feel that it was sore but no serious discomfort or pain. I'm just going to have to spend all the time not at work icing it/taking hot baths and stretching.
 
PRs anyhow.
 
yeah i'm overall pretty happy with how it went despite working through an injury. last year i was in a truck with a messed up seat for quite awhile and it literally misaligned my hips. since then i've been in a much nicer vehicle with a comfy seat which has helped. i think lifting has really helped too because it stretches everything out down there. but even still it never got back to how it was before and i still make a repetitive asymmetrical motion to get out of the truck every time. I made over 600 deliveries last week, so no wonder why it's irritated.
 
Props to you for working out after all that sitting and/or unloading.
 
yeah, being in the truck for that long sucks but really the hardest part is to focus for that long so that you run your route in a time efficient manner. but even though i end up sitting a lot i'm also in and out of the truck about every 5 minutes more or less and there's quite a bit of walking there bringing the stuff to peoples doorstep. i didn't think that i needed it but i'm going to try to adhere to an SI joint stretching regimen to get everything back in place.
 
12/16/15
Front Squat Tempo 3 Seconds Down
155x5
175x5
195x5

Hang Power Clean
135x5
155x3
175x2

Clean + Split Jerk x2 L,R
135x3
155x2
175x1
195x1 Pretty Rough Form on the Jerks

Split Jerk L,R- Trying to redeem my form here
135x6
135x6
135x6

OHP
75x8
85x8
95x8
105x8
115x6

Clean Grip BO Row
125x8
135x8
145x8

Today was garbage! SI joint inflammation is better but felt really stiff starting out today which hindered my mobility a little bit. Pulls felt like jello, legs did not feel strong. This was more like a day just to hammer it out and get some semi consistent stuff to hang in there until I have a day that feels better. I'm seriously considering just doing form work with the bar on my days off just to hammer home proper motor recruitment and keep myself from tightening up because the more time I take off the more out of it I feel when I get back.
 
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