Wednesday – Open Gym

Exercise	Weight	Reps	Sets
Back Squat	255	5	5
Hang Clean (mid thigh)	150	3	2
	165	3	3
Halting Clean Deadlift (hip)	185	3	1
	195	3	2
Stiff leg Deadlift (on plate)	210	5	3

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Anxiety: 0 Great day!

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Reflection: Squats were taxing, Shoulder felt marginally OK. I’m still quite diligent about getting that mobility in before working out. Again I felt a little rushed in the gym, I think it’s because I spend so much time on the squats, specifically the warm-up sets. You can’t just jump to 255 and not be nervous about hurting something on that first rep!  So I end up spending almost half the session on squats. I was hoping to do a 7 min WOD at the end but there was no time. 

Overall the session was pretty good.

Tuesday – High Hang Snatch PR!

Exercise	Weight	Reps	Sets
High Hang Snatch	115	1	1
	135	1	1
	145	1	1
	155	1	1
PR	165	1	1
Clean And Jerk (2+1)	135	2 + 1	1
	155	2 + 1	1
	185	2 + 1	1
	135	2 + 1	1
Clean High Pull	255	2	4

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Anxiety: 0 Another good day!

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Reflection: Best night of snatching I’ve had since I’ve started this program. I was able to high hang snatch my 1RM snatch! All because of 2 cues that were given to me by Shane and Amanda.

• Wait an extra second to get into the power/ jumping position before extending FULLY!
• Move my grip in. I kept losing the bar behind me even after stabilizing in the drop.

The grip change was extremely surprising. I felt so much stronger and stable in the drop all because the grip forced the bar a bit forward. I’m quite excited to apply this change to Overhead Squats as well.

Monday – Rest day

Mobility: Scap, traps,chest.

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Anx: 0 Had a good day

Sunday – Clusters

Exercise	Weight	Reps	Sets
Jerk Behind the Neck	160	3	5
Push Press	140	5	2
	150	5	2
Jerk Dip Squat	205	5	3

Exercise	Weight	Reps	Sets
Clusters	135	5	1
	155	3	1
	165	3	1
	175	2	1
	185	2	1
	195	1	1
	205	1	1
	215	1	1

Exercise	Rounds
AMRAP 7 mins Kettlebell Swings @70 + Kickouts	15

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Anxiety: 2 I think it might just be resdiual from yesterday. Went away as the day progressed.

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Reflection: Holy F, that was alot of shoulder work I’ll be feeling this for the rest of the week. Lets see how Badminton goes tomorrow.

Saturday – Slosh bar

Exercise	Weight	Reps	Sets
Back Squat	225	10	3
Hang Snatch (mid thigh)	115	3	2
	125	3	3
Halting Snatch Deadlift	135	3	2
	145	3	2
Overhead Squat	135	3	2
	145	3	2
	155	3	1
Slosh bar Over head squat	35	3	2

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Anxiety: 4

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Reflection: Shoulder felt a little werid today. and my bicep felt a little bit tight. Really had to convince myself not to workout further.

Friday – Rest day 15.2

Had a massage at Sparx Wellness Centre today it was incredible. I may or may not have proposed to my masseuse at the end of it.

Anx: 0 \o/.

Went to watch “mah peeps” tackle 15.2 of the open

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Thursday – Standing Tall

Exercise	Weight	Reps	Sets
Muscle Snatch + Tall Snatch	95	3	5
Tall Jerk	95	5	3
Muscle Clean + Tall Clean	115	3	3

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Anxiety: 0

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Reflection: Went to physio today for my shoulder, whatever magic Vanessa did… give me more of it! Shoulder felt amazing in class today. No pinch or pain at all. As a result, I was really able to focus on driving the bar vertically and getting my head through. I thoroughly enjoyed the class tonight as well, it was quite helpful with vertical shin position and transition to the bottom compounded with building speed to get under lifts. Bring on that rest day!

Wednesday-Open Season

Exercise	Weight	Reps	Sets
Shoulder Press	135	5	3

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Exercise	m_1	m_2	m_3	m_4	m_5	m_6	m_7	m_8	m_9	m_10	m_11	m_12
EMOTM Pullups	9	8	8	8	8	8	8	8	8	8	8	8

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Exercise	Weight	Reps	Sets
Back Squat	255	3	8
Snatch	115	3	2
	125	2	3
Clean and Jerk	155	3	2
	165	2	3
Snatch High Pull	135	3	3

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Anx: 0

Reflection: Holy fuck, finally some volume! I’ve been craving it. I’m not sure, but it could be because I did the wod before oly, but man those 8 sets of squats took a lot out of me. I finally got to use the Knee wraps I got from Kevin. They work awesome, my knees feel great in them, but they are quite the inconvenience. Re-wrapping them after each set just doesn’t seem like a plausible solution.

I missed the second snatch on Set 3 and truthfully I think it’s because I was worried about time, and started shortening my rest periods. Also the Snatch High pulls feel pretty light. Rx’d weight was 115 actually but was just way too light so did it at 135 and still I feel like I could go heavier. Overall great night in the gym!

Tuesday – PC_FS_PJ Complex

Exercise	Weight	Reps	Sets
Power Clean + Front Squat + Push Jerk	135	3	1
	155	3	1
	165	3	1
	185	3	1
Snatch High Pull + Hang Snatch	115	1	2
	125	1	3
Pause Back Squat	235	3	3

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Anx: 0 \o/.

Reflection: Still having issues with hip extension on the snatch! Pause Squats were awesome, well that’s what I try to tell myself.

Activity:Soccer. No goalies = no fun 😛

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Tuesday – PC_FS_PJ Complex

Rest Day

Mobility: Scap, Pec and Trap

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Anx: 3 avg. went away as the day progressed.

Activity:Badminton.Made my triumphant return to having my ass handed to me on the court :D. It’s been 2 years, I’ve missed it. Shoulder felt pretty good. I’m not gonna lie if it interferes with my oly lifting I think I’d be willing to give it up again lol.