Snatch and Clean & Jerk

Today we welcome our 8th and newest member to the crew, Joel Santos! Welcome, Joel.

Snatch:
Got 135 for four and 140 for four in the last two weeks, so moved onto 145lbs today. Failed on all four. Will take it back down and keep drilling technique. Looking forward to learning more at Gattone's place on Thursday night.

Clean & Jerk:
185 x 1 (press at the top)
185 x 1 (very slight press with left arm)
185 x 1 -- No press, aggressively got under it

Tabata deadlifts and burpees:

Dave Eagle: 185lbs, 101 total reps
Adam: 135lbs, about the same # of reps as Eagle
Dave G: 135lbs, 99 reps
Andy: 135lbs, 80 reps
Joel: 75lbs, 82 reps

Tomorrow's workout: Front Squat, Clean Deadlift, Snatch Push Press

Snatch and Clean & Jerk

Snatch:
135 - Failed - wasn't aggressive enough and dropped it in the hole
135
135
135

Clean & Jerk:
185 - pressed it at the top
185 - couldn't complete the clean, realized how drained I was from the last three days of training
155 x 3 x 1 (155 three times in a row, just practicing technique and explosiveness)

Dead Hang Pullups: 3x max reps
14
10
8

Knees to elbows, three sets of 10 reps

Wednesday Fun Day

Max height box jumps: Worked up to 40"-42" (didn't have a tape measure)
Kettlebell swing/burpee instruction

Team Competition - Everyone runs together; then only one person can be performing the exercise at a time.

Team 1: Dave Eagle/Phil/Adam
120m run
60 53lb kettlebell swings
120m run
60 pullups
120m run
60 30" box jumps
120m run
60 burpees

Team 2: Dave Glefke/Brian/Andy Heikes/Cory
120m run
60 burpees
120m run
60 30" box jumps
120m run
60 pullups
120m run
60 53lb kettlebell swings

Team 1 beat Team 2 by 8 seconds. Workout was about 12 minutes.

Snatch Grip Deadlift, Back Squat, Push Press

Seven people this morning, so we split it up with four people doing back squats, three people doing snatch grip deadlifts, then switched. We all did push presses at the same time (two bars).

Snatch Grip Deadlift
185 x 5
205 x 5
225 x 3
225 x 3
225 x 3

Back Squat
185 x 3 x 5 (Five sets of three reps at 185lbs)

Push Press
135 x 5
145 x 5
155 x 5
160 x 5
160 x 4

5 minutes of double under practice, followed by 6 minutes of planks

Clean & Jerk and Snatch

Clean & Jerk -- Work up to a heavy single, then 85% x 1 x 3
155
185
205 - Failed. Got the full squat clean (PR) but dropped it in the jerk. Wasn't aggressive enough.
175
175
175

Snatch -- Goal was to continue with Pat's advice to get four unbroken, going up 5lbs each week. Was successful at 135 x 4 at Garth's house on 1/1, so went for 140 today - was successful at this today. 140 (63kg) is a PR with perfect form. Caught all in a full squat. At the OLY meet on 12/12 I got 65kg, but that was a power snatch and I had a press in it. Today were all full squat snatches with no press.

140 x 1 x 4

Pullups: 3x max reps
20, 14, 12

2x: 1min front, 1min left, 1min right side planks

30 Muscle Ups for Time

30 muscle ups for time
6:21

First time trying this workout; I haven't been doing muscle ups in the last 4 weeks or so. I'll continue to work at this to get my time sub-5:00. Last 3-4 definitely were the hardest (and slowest).

Made "Paleo Chili" for lunch next week:

3lbs grass fed ground beef
8 tablespoons of bacon grease
2 yellow peppers
1 green pepper
1 medium onion
3 jalepeno peppers
1 tablespoon of oregano and basil

Made four servings. Each serving has:
1120 calories
81g fat
81g protein
12g carbs

Snatch and Heaving Snatch Balances

Garth's garage, 8:30am New Year's Day - Bar was COLD in his garage!

I followed Pat's advice and had a goal of four snatches at the same weight without a miss. Garth has 135lbs in his garage gym, so that's what we used.

135x1
135x1
135x1
135 - Failed. Wasn't aggressive at all - can definitely tell the difference when I approach the bar aggressively and pretend there is 200lbs on there (a la Coach Zach's cues, thanks Zach) vs when I just walk up to the bar and try to snatch it. Need to remember to be AGGRESSIVE every time, no matter what the weight.

Started over on the snatches:

135x1
135x1
135x1
135x1

Great advice from Pat going for four without a miss. Next week I can bump it to 140 and go for four unbroken. If I can do that successfully, I can move to 145, then 150, and so on.

Heaving Snatch Balances
135x5
135x5
135x5

We then spent 10 minutes or so on muscle ups, where Garth got his FIRST MUSCLE UP! Really cool to be there to see it, it was like watching your baby walk for the first time.

Our post-workout meal was Omelet Muffins, one of my favorite easy-to-make post-workout meals. All you do is combine 5 eggs, 3 slices of cooked bacon chopped up, and 1/4 cup of cheese (optional). I greased some muffin tins with a tablespoon of butter, and cooked in the oven at 365 degrees for 20 minutes. With these quantities, you get:

58g fat

48g protein

6g carbs

A perfect high fat, moderate protein, SUPER low carb post-workout meal.