[SmileyEH]

Only updating friday and sunday's workouts now. Crappy weekend, definitely failed a take-home.

friday:
2min bike
15 dips, back extension, incline situps
10 kipping pullups
5 HSPU
stretchng
OHS and power snatches

Snatch:

5x95 hang power
3x95 power
3x95
2x115 power
2x115
1x125 power x 2
1x125 - fail

I'm going to take a break from this exercise. My technique has obviously gotten worse, and I'm not improving strength or power at all because the loading is so low. Maybe I can find a coach over the summer or next year somewhere.

Clean + power jerk:
warumpus w/ front squats @ 125
1 pwr clean + 2 hang clean -> power jerk x 135
2x135
1x165 pressed out jerk, did another one
1x165 power
1x185
1x195 fail jerk

Obviously another [censored] o-lift session.

Back squat:
8x135
8x185
5x225
5x235 x 3
2x225 - quit after my knee started to hurt. It was sore before right behind my kneecap, aggravated it.

standing shoulder press
10x45+
5x95
3x105
3x115
3x125
2x130
1x135 - fail

Very weird I couldn't do a single at 135, left shoulder hurts in the usual spot and limits me for most presses.


Sun Apr. 15
500m row 1:41 @22spm
OHS + Power Snatches

75 95lb overhead squats in as few sets possible:
25, 20, 20, 10

took about 3 min breaks bw sets. Doing it in 3 sets should be easy in a couple months. Shoulders and abs were very sore afterward

Chins
10 unweighted
5x45
5x50 x 3
4x50

Broad Jumps
One Legged box jumps
two legged long box jumps
stair jumps (jump 4 + 4 + 4 steps, jump 5 + 5 steps)

edit: yesterday while I was at the gym a guy I kind of know that is always doing the bodybuilding type stuff (lots of curls, benching, isolation stuff) stopped to ask me about the type of workouts I do. he said he was really interested to learn why i was o-lifting, squatting etc. so much as it was completely different from all he had learned, yet he saw me making a lot of progress. talked for a few minutes about crossfit, compound movements, innervation, rep regimes all that good stuff. might have made another bodybuilding convert!