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My Workout For Sunday March 24

Sun, 24 Mar 2013 09:56:09 -0400

I earned 1604 points for my workout on Fitocracy!

Snatch +613 pts
- 15 kg x 3 reps (+47 pts)
- 25 kg x 3 reps (+55 pts)
- 25 kg x 3 reps (+55 pts)
- 30 kg x 3 reps (+59 pts)
- 35 kg x 2 reps (+54 pts)
- 40 kg x 2 reps (+58 pts)
- 45 kg x 2 reps (+62 pts)
- 48 kg x 1 reps (+53 pts)
- 50 kg x 1 reps (+54 pts)
- 53 kg x 1 reps (+57 pts)
- 55 kg x 1 reps (+59 pts)
- first 4 sets “polska” snatch, rest normal snatch
Clean and Jerk +331 pts
- 15 kg x 2 reps (+47 pts)
- 35 kg x 2 reps (+64 pts)
- 40 kg x 2 reps (+69 pts)
- 45 kg x 2 reps (+74 pts)
- 48 kg x 2 reps (+77 pts)
- 2+2
Front Barbell Squat +393 pts
- 40 kg x 4 reps (+57 pts)
- 48 kg x 4 reps (+64 pts)
- 52 kg x 4 reps (+68 pts)
- 52 kg x 4 reps (+68 pts)
- 52 kg x 4 reps (+68 pts)
- 52 kg x 4 reps (+68 pts)
Standing Dumbbell Shoulder Press +234 pts
- 15 kg x 6 reps (+78 pts)
- 15 kg x 6 reps (+78 pts)
- 15 kg x 6 reps (+78 pts)
Weighted Hyperextension +20 pts
- 5 kg x 10 reps (+10 pts)
- 5 kg x 10 reps (+10 pts)
Sit-Up +13 pts
- 20 reps (+13 pts)

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My Workout For Friday March 22

Fri, 22 Mar 2013 12:51:15 -0400

I earned 2313 points for my workout on Fitocracy!

Snatch Balance +135 pts
- 15 kg x 3 reps (+30 pts)
- 25 kg x 3 reps (+35 pts)
- 25 kg x 3 reps (+35 pts)
- 25 kg x 3 reps (+35 pts)
- drop snatch
Hang Snatch +548 pts
- 25 kg x 2 reps (+45 pts)
- 30 kg x 2 reps (+49 pts)
- 33 kg x 2 reps (+51 pts)
- 35 kg x 2 reps (+53 pts)
- 38 kg x 2 reps (+55 pts)
- 40 kg x 2 reps (+57 pts)
- 43 kg x 2 reps (+60 pts)
- 45 kg x 2 reps (+61 pts)
- 48 kg x 2 reps (+64 pts)
- 50 kg x 1 reps (+53 pts)
- Below knee
Clean and Jerk +524 pts
- 36 kg x 1 reps (+52 pts)
- 40 kg x 1 reps (+55 pts)
- 45 kg x 1 reps (+60 pts)
- 50 kg x 1 reps (+64 pts)
- 55 kg x 1 reps (+69 pts)
- 57 kg x 1 reps (+71 pts)
- 60 kg x 1 reps (+75 pts)
- 63 kg x 1 reps (+78 pts)
- Sets 1-6 with 2 jerks
Jerk +170 pts
- 36 kg x 1 reps (+24 pts)
- 40 kg x 1 reps (+25 pts)
- 45 kg x 1 reps (+27 pts)
- 50 kg x 1 reps (+29 pts)
- 55 kg x 1 reps (+32 pts)
- 57 kg x 1 reps (+33 pts)
High Pull +256 pts
- 40 kg x 3 reps (+44 pts)
- 45 kg x 3 reps (+47 pts)
- 50 kg x 3 reps (+51 pts)
- 55 kg x 3 reps (+55 pts)
- 60 kg x 3 reps (+59 pts)
- snatch pull
Barbell Squat +440 pts
- 45 kg x 4 reps (+61 pts)
- 55 kg x 4 reps (+71 pts)
- 60 kg x 4 reps (+77 pts)
- 60 kg x 4 reps (+77 pts)
- 60 kg x 4 reps (+77 pts)
- 60 kg x 4 reps (+77 pts)
Standing Dumbbell Shoulder Press +240 pts
- 15 kg x 8 reps (+84 pts)
- 15 kg x 6 reps (+78 pts)
- 15 kg x 6 reps (+78 pts)

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My Workout For Tuesday March 19

Thu, 21 Mar 2013 03:42:54 -0400

I earned 1755 points for my workout on Fitocracy!

Snatch +604 pts
- 15 kg x 3 reps (+47 pts)
- 25 kg x 3 reps (+55 pts)
- 30 kg x 3 reps (+59 pts)
- 30 kg x 3 reps (+59 pts)
- 30 kg x 2 reps (+50 pts)
- 35 kg x 2 reps (+54 pts)
- 40 kg x 2 reps (+58 pts)
- 45 kg x 2 reps (+62 pts)
- 48 kg x 1 reps (+53 pts)
- 48 kg x 1 reps (+53 pts)
- 50 kg x 1 reps (+54 pts)
- Sets 1-4 polish snatch
Clean +331 pts
- 15 kg x 3 reps (+33 pts)
- 35 kg x 2 reps (+37 pts)
- 40 kg x 2 reps (+40 pts)
- 45 kg x 2 reps (+43 pts)
- 50 kg x 2 reps (+46 pts)
- 55 kg x 2 reps (+50 pts)
- 55 kg x 1 reps (+40 pts)
- 57 kg x 1 reps (+42 pts)
Front Barbell Squat +278 pts
- 35 kg x 2 reps (+39 pts)
- 40 kg x 2 reps (+42 pts)
- 45 kg x 2 reps (+45 pts)
- 50 kg x 2 reps (+49 pts)
- 52 kg x 2 reps (+50 pts)
- 55 kg x 2 reps (+53 pts)
- Done as 2 squats + 3 jerks / set
Jerk +247 pts
- 35 kg x 3 reps (+35 pts)
- 40 kg x 3 reps (+37 pts)
- 45 kg x 3 reps (+40 pts)
- 50 kg x 3 reps (+43 pts)
- 52 kg x 3 reps (+45 pts)
- 55 kg x 3 reps (+47 pts)
High Pull +275 pts
- 45 kg x 3 reps (+47 pts)
- 50 kg x 3 reps (+51 pts)
- 55 kg x 3 reps (+55 pts)
- 60 kg x 3 reps (+59 pts)
- 65 kg x 3 reps (+63 pts)
- Clean pull
Weighted Hyperextension +20 pts
- 5 kg x 10 reps (+10 pts)
- 5 kg x 10 reps (+10 pts)

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My Workout For Saturday March 16

Sat, 16 Mar 2013 09:24:50 -0400

I earned 1746 points for my workout on Fitocracy!

Snatch +616 pts
- 15 kg x 3 reps (+47 pts)
- 25 kg x 3 reps (+55 pts)
- 30 kg x 3 reps (+59 pts)
- 30 kg x 3 reps (+59 pts)
- 35 kg x 2 reps (+54 pts)
- 40 kg x 2 reps (+58 pts)
- 40 kg x 2 reps (+58 pts)
- 45 kg x 2 reps (+62 pts)
- 50 kg x 1 reps (+54 pts)
- 50 kg x 1 reps (+54 pts)
- 52.5 kg x 1 reps (+56 pts)
Clean and Jerk +523 pts
- 35 kg x 2 reps (+64 pts)
- 40 kg x 2 reps (+69 pts)
- 45 kg x 2 reps (+74 pts)
- 50 kg x 2 reps (+80 pts)
- 55 kg x 2 reps (+86 pts)
- 60 kg x 1 reps (+75 pts)
- 60 kg x 1 reps (+75 pts)
Front Barbell Squat +378 pts
- 35 kg x 4 reps (+53 pts)
- 45 kg x 4 reps (+61 pts)
- 50 kg x 4 reps (+66 pts)
- 50 kg x 4 reps (+66 pts)
- 50 kg x 4 reps (+66 pts)
- 50 kg x 4 reps (+66 pts)
Standing Dumbbell Shoulder Press +229 pts
- 12.5 kg x 8 reps (+78 pts)
- 12.5 kg x 6 reps (+73 pts)
- 12.5 kg x 8 reps (+78 pts)

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My Workout For Monday March 11

Tue, 12 Mar 2013 06:42:33 -0400

I earned 1743 points for my workout on Fitocracy!

Snatch +440 pts
- 25 kg x 2 reps (+46 pts)
- 30 kg x 2 reps (+50 pts)
- 35 kg x 2 reps (+54 pts)
- 38 kg x 2 reps (+56 pts)
- 40 kg x 2 reps (+58 pts)
- 43 kg x 2 reps (+61 pts)
- 45 kg x 2 reps (+62 pts)
- 48 kg x 1 reps (+53 pts)
Power Clean +194 pts
- 25 kg x 2 reps (+25 pts)
- 35 kg x 2 reps (+29 pts)
- 40 kg x 2 reps (+31 pts)
- 45 kg x 2 reps (+34 pts)
- 50 kg x 2 reps (+36 pts)
- 55 kg x 2 reps (+39 pts)
Front Barbell Squat +298 pts
- 25 kg x 2 reps (+34 pts)
- 35 kg x 2 reps (+39 pts)
- 38 kg x 2 reps (+41 pts)
- 42 kg x 2 reps (+43 pts)
- 45 kg x 2 reps (+45 pts)
- 48 kg x 2 reps (+47 pts)
- 50 kg x 2 reps (+49 pts)
- Done as 2 squats + 3 jerks
Jerk +264 pts
- 25 kg x 3 reps (+30 pts)
- 35 kg x 3 reps (+35 pts)
- 38 kg x 3 reps (+36 pts)
- 42 kg x 3 reps (+38 pts)
- 45 kg x 3 reps (+40 pts)
- 48 kg x 3 reps (+42 pts)
- 50 kg x 3 reps (+43 pts)
High Pull +274 pts
- 45 kg x 3 reps (+47 pts)
- 50 kg x 3 reps (+51 pts)
- 55 kg x 3 reps (+55 pts)
- 60 kg x 3 reps (+59 pts)
- 63 kg x 3 reps (+62 pts)
- clean pull
Weighted Glute Hamstring Raise +273 pts
- 10 kg x 10 reps (+142 pts)
- 5 kg x 10 reps (+131 pts)

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My Workout For Saturday March 09

Sun, 10 Mar 2013 07:44:35 -0400

I earned 1258 points for my workout on Fitocracy!

Snatch +491 pts
- 25 kg x 2 reps (+46 pts)
- 30 kg x 2 reps (+50 pts)
- 35 kg x 1 reps (+43 pts)
- 35 kg x 1 reps (+43 pts)
- 40 kg x 1 reps (+47 pts)
- 42.5 kg x 1 reps (+49 pts)
- 45 kg x 1 reps (+50 pts)
- 47.5 kg x 1 reps (+52 pts)
- 50 kg x 1 reps (+54 pts)
- 53 kg x 1 reps (+57 pts)
High Pull +185 pts
- 55 kg x 1 reps (+37 pts)
- 55 kg x 1 reps (+37 pts)
- 55 kg x 1 reps (+37 pts)
- 55 kg x 1 reps (+37 pts)
- 55 kg x 1 reps (+37 pts)
- Failed snatches
Power Clean and Jerk +232 pts
- 57 kg x 1 reps (+55 pts)
- 60 kg x 1 reps (+57 pts)
- 63 kg x 1 reps (+60 pts)
- 63 kg x 1 reps (+60 pts)
Clean and Jerk +350 pts
- 35 kg x 1 reps (+51 pts)
- 35 kg x 1 reps (+51 pts)
- 40 kg x 1 reps (+55 pts)
- 45 kg x 1 reps (+60 pts)
- 50 kg x 1 reps (+64 pts)
- 55 kg x 1 reps (+69 pts)

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My Workout For Thursday February 21

Thu, 21 Feb 2013 14:03:16 -0500

I earned 2015 points for my workout on Fitocracy!

Foam Rolling +11 pts
- 5 min (+11 pts)
Stretching +2 pts
- 0:10:00 (+2 pts)
Boot Camp +53 pts
- 0:05:00 || Broke a Sweat (+53 pts)
- warmup with barbell
Hang Snatch +489 pts
- 25 kg x 2 reps (+45 pts)
- 30 kg x 2 reps (+49 pts)
- 35 kg x 2 reps (+53 pts)
- 40 kg x 2 reps (+57 pts)
- 42 kg x 2 reps (+59 pts)
- 42 kg x 2 reps (+59 pts)
- 44 kg x 1 reps (+49 pts)
- 42 kg x 2 reps (+59 pts)
- 42 kg x 2 reps (+59 pts)
- below knee
Clean and Jerk +728 pts
- 25 kg x 2 reps (+55 pts)
- 35 kg x 2 reps (+64 pts)
- 40 kg x 2 reps (+69 pts)
- 45 kg x 2 reps (+74 pts)
- 50 kg x 2 reps (+80 pts)
- 52 kg x 2 reps (+82 pts)
- 55 kg x 2 reps (+86 pts)
- 35 kg x 2 reps (+64 pts)
- 45 kg x 2 reps (+74 pts)
- 50 kg x 2 reps (+80 pts)
Barbell Squat +700 pts
- 35 kg x 6 reps (+61 pts)
- 45 kg x 6 reps (+71 pts)
- 50 kg x 6 reps (+77 pts)
- 56 kg x 6 reps (+84 pts)
- 56 kg x 6 reps (+84 pts)
- 56 kg x 6 reps (+84 pts)
- 56 kg x 6 reps (+84 pts)
- 65 kg x 1 reps (+49 pts)
- 69 kg x 1 reps (+52 pts)
- 71 kg x 1 reps (+54 pts)
Sit-Up +6 pts
- 10 reps (+6 pts)
Flat Straight Leg Raise +5 pts
- 10 reps (+5 pts)
Reverse Hyperextension +5 pts
- 20 reps (+5 pts)
Cycling (stationary) +16 pts
- 0:13:00 (+16 pts)

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My Workout For Tuesday February 19

Tue, 19 Feb 2013 14:33:12 -0500

I earned 2120 points for my workout on Fitocracy!

Cycling +76 pts
- 0:15:00 || 4 km || flat (+38 pts)
- 0:15:00 || 4 km || flat (+38 pts)
Foam Rolling +11 pts
- 5 min (+11 pts)
Stretching +2 pts
- 0:10:00 (+2 pts)
Boot Camp +53 pts
- 0:05:00 || Broke a Sweat (+53 pts)
- warmup with barbell
Snatch +697 pts
- 25 kg x 3 reps (+55 pts)
- 30 kg x 3 reps (+59 pts)
- 35 kg x 3 reps (+64 pts)
- 35 kg x 3 reps (+64 pts)
- 37 kg x 3 reps (+66 pts)
- 40 kg x 3 reps (+69 pts)
- 42 kg x 3 reps (+71 pts)
- 42 kg x 3 reps (+71 pts)
- 45 kg x 3 reps (+74 pts)
- 47 kg x 1 reps (+52 pts)
- 47 kg x 1 reps (+52 pts)
Power Clean +215 pts
- 30 kg x 1 reps (+22 pts)
- 35 kg x 1 reps (+23 pts)
- 40 kg x 1 reps (+25 pts)
- 45 kg x 1 reps (+27 pts)
- 45 kg x 1 reps (+27 pts)
- 50 kg x 1 reps (+29 pts)
- 52 kg x 1 reps (+30 pts)
- 55 kg x 1 reps (+32 pts)
- 1 power clean + 2 front squat + 1 jerk
Front Barbell Squat +741 pts
- 30 kg x 2 reps (+36 pts)
- 35 kg x 2 reps (+39 pts)
- 40 kg x 2 reps (+42 pts)
- 45 kg x 2 reps (+45 pts)
- 45 kg x 2 reps (+45 pts)
- 50 kg x 2 reps (+49 pts)
- 52 kg x 2 reps (+50 pts)
- 55 kg x 2 reps (+53 pts)
- 35 kg x 4 reps (+53 pts)
- 45 kg x 4 reps (+61 pts)
- 51 kg x 4 reps (+67 pts)
- 51 kg x 4 reps (+67 pts)
- 51 kg x 4 reps (+67 pts)
- 51 kg x 4 reps (+67 pts)
- sets 9 - 14 just front squats
Jerk +215 pts
- 30 kg x 1 reps (+22 pts)
- 35 kg x 1 reps (+23 pts)
- 40 kg x 1 reps (+25 pts)
- 45 kg x 1 reps (+27 pts)
- 45 kg x 1 reps (+27 pts)
- 50 kg x 1 reps (+29 pts)
- 52 kg x 1 reps (+30 pts)
- 55 kg x 1 reps (+32 pts)
Standing Barbell Press Behind Neck +100 pts
- 25 kg x 8 reps (+49 pts)
- 27 kg x 8 reps (+51 pts)
Hyperextension +10 pts
- 10 reps (+5 pts)
- 10 reps (+5 pts)

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My Workout For Tuesday February 12

Tue, 12 Feb 2013 13:47:08 -0500

I earned 1781 points for my workout on Fitocracy!

Ski Machine +65 pts
- 0:05:00 (+65 pts)
Stretching +2 pts
- 0:10:00 (+2 pts)
Foam Rolling +11 pts
- 5 min (+11 pts)
Boot Camp +75 pts
- 0:07:00 || Broke a Sweat (+75 pts)
- warmup with barbell
Hang Snatch +509 pts
- 25 kg x 2 reps (+45 pts)
- 30 kg x 2 reps (+49 pts)
- 35 kg x 2 reps (+53 pts)
- 40 kg x 2 reps (+57 pts)
- 40 kg x 2 reps (+57 pts)
- 42 kg x 2 reps (+59 pts)
- 44 kg x 2 reps (+60 pts)
- 47 kg x 2 reps (+63 pts)
- 50 kg x 2 reps (+66 pts)
- From knee
Clean and Jerk +578 pts
- 25 kg x 2 reps (+55 pts)
- 35 kg x 2 reps (+64 pts)
- 40 kg x 2 reps (+69 pts)
- 45 kg x 2 reps (+74 pts)
- 45 kg x 2 reps (+74 pts)
- 50 kg x 2 reps (+80 pts)
- 50 kg x 2 reps (+80 pts)
- 52 kg x 2 reps (+82 pts)
Front Barbell Squat +413 pts
- 35 kg x 5 reps (+58 pts)
- 45 kg x 5 reps (+67 pts)
- 50 kg x 5 reps (+72 pts)
- 50 kg x 5 reps (+72 pts)
- 50 kg x 5 reps (+72 pts)
- 50 kg x 5 reps (+72 pts)
Hyperextension +15 pts
- 10 reps (+5 pts)
- 10 reps (+5 pts)
- 10 reps (+5 pts)
Sit-Up +13 pts
- 20 reps (+13 pts)
Standing Barbell Press Behind Neck +100 pts
- 25 kg x 8 reps (+49 pts)
- 27 kg x 8 reps (+51 pts)

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My Workout For Saturday February 09

Sat, 09 Feb 2013 12:15:37 -0500

I earned 1515 points for my workout on Fitocracy!

Overhead Barbell Squat +226 pts
- 15 kg x 3 reps (+28 pts)
- 25 kg x 3 reps (+32 pts)
- 35 kg x 3 reps (+38 pts)
- 40 kg x 3 reps (+40 pts)
- 45 kg x 3 reps (+44 pts)
- 45 kg x 3 reps (+44 pts)
Snatch +526 pts
- 25 kg x 3 reps (+55 pts)
- 30 kg x 3 reps (+59 pts)
- 35 kg x 3 reps (+64 pts)
- 37.5 kg x 3 reps (+66 pts)
- 40 kg x 3 reps (+69 pts)
- 42.5 kg x 3 reps (+71 pts)
- 42.5 kg x 3 reps (+71 pts)
- 42.5 kg x 3 reps (+71 pts)
Clean +212 pts
- 35 kg x 2 reps (+37 pts)
- 40 kg x 2 reps (+40 pts)
- 45 kg x 2 reps (+43 pts)
- 50 kg x 2 reps (+46 pts)
- 50 kg x 2 reps (+46 pts)
Jerk +303 pts
- 15 kg x 3 reps (+26 pts)
- 25 kg x 3 reps (+30 pts)
- 35 kg x 3 reps (+35 pts)
- 45 kg x 3 reps (+40 pts)
- 50 kg x 3 reps (+43 pts)
- 50 kg x 3 reps (+43 pts)
- 50 kg x 3 reps (+43 pts)
- 50 kg x 3 reps (+43 pts)
Standing Barbell Shoulder Press (OHP) +156 pts
- 25 kg x 8 reps (+78 pts)
- 25 kg x 8 reps (+78 pts)
- too light..
Stretching +2 pts
- 0:10:00 (+2 pts)
Snatch Balance +90 pts
- 15 kg x 3 reps (+30 pts)
- 15 kg x 3 reps (+30 pts)
- 15 kg x 3 reps (+30 pts)

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My Workout For Friday February 08

Fri, 08 Feb 2013 15:32:37 -0500

I earned 825 points for my workout on Fitocracy!

Ski Machine +242 pts
- 0:07:15 (+94 pts)
- 0:07:00 (+91 pts)
- 0:01:00 (+13 pts)
- 0:01:00 (+13 pts)
- 0:01:00 (+13 pts)
- 0:00:30 (+6 pts)
- 0:00:30 (+6 pts)
- 0:00:30 (+6 pts)
- Off day work today, physio wants me to use the ski erg for my shoulders + cardio
Russian Twist +63 pts
- 30 reps (+19 pts)
- 35 reps (+22 pts)
- 35 reps (+22 pts)
- with 10kg medball
Band Pull Aparts +20 pts
- 12 reps || 1/2-inch band (+10 pts)
- 12 reps || 1/2-inch band (+10 pts)
Dumbbell Side Bend +82 pts
- 16 kg x 15 reps (+41 pts)
- 16 kg x 15 reps (+41 pts)
Front Barbell Squat +334 pts
- 15 kg x 5 reps (+43 pts)
- 35 kg x 5 reps (+58 pts)
- 45 kg x 5 reps (+67 pts)
- 50 kg x 3 reps (+58 pts)
- 55 kg x 3 reps (+62 pts)
- 60 kg x 1 reps (+46 pts)
Stiff Leg Barbell Good Morning +84 pts
- 25 kg x 8 reps (+28 pts)
- 25 kg x 8 reps (+28 pts)
- 25 kg x 8 reps (+28 pts)

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My Workout For Wednesday February 06

Wed, 06 Feb 2013 11:38:22 -0500

I earned 1798 points for my workout on Fitocracy!

Ski Machine +52 pts
- 0:04:00 (+52 pts)
Foam Rolling +11 pts
- 5 min (+11 pts)
Stretching +2 pts
- 0:05:00 (+2 pts)
Snatch Balance +90 pts
- 15 kg x 3 reps (+30 pts)
- 15 kg x 3 reps (+30 pts)
- 15 kg x 3 reps (+30 pts)
Hang Snatch +457 pts
- 15 kg x 3 reps (+46 pts)
- 15 kg x 3 reps (+46 pts)
- 25 kg x 2 reps (+45 pts)
- 30 kg x 2 reps (+49 pts)
- 35 kg x 2 reps (+53 pts)
- 35 kg x 2 reps (+53 pts)
- 35 kg x 2 reps (+53 pts)
- 38 kg x 2 reps (+55 pts)
- 40 kg x 2 reps (+57 pts)
Clean and Jerk +550 pts
- 15 kg x 2 reps (+47 pts)
- 30 kg x 2 reps (+59 pts)
- 35 kg x 2 reps (+64 pts)
- 40 kg x 2 reps (+69 pts)
- 45 kg x 2 reps (+74 pts)
- 48 kg x 2 reps (+77 pts)
- 50 kg x 2 reps (+80 pts)
- 50 kg x 2 reps (+80 pts)
- 2c+2j
Barbell Squat +609 pts
- 35 kg x 6 reps (+61 pts)
- 45 kg x 6 reps (+71 pts)
- 55 kg x 6 reps (+83 pts)
- 55 kg x 6 reps (+83 pts)
- 55 kg x 6 reps (+83 pts)
- 55 kg x 6 reps (+83 pts)
- 60 kg x 1 reps (+46 pts)
- 63 kg x 1 reps (+48 pts)
- 67 kg x 1 reps (+51 pts)
Hyperextension +15 pts
- 10 reps (+5 pts)
- 10 reps (+5 pts)
- 10 reps (+5 pts)
Sit-Up +12 pts
- 10 reps (+6 pts)
- 10 reps (+6 pts)

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My Workout For Wednesday January 09

Wed, 09 Jan 2013 17:12:07 -0500

I earned 1283 points for my workout on Fitocracy!

Foam Rolling +16 pts
- 7 min (+16 pts)
Stretching +3 pts
- 0:15:00 (+3 pts)
Boot Camp +107 pts
- 0:10:00 || Broke a Sweat (+107 pts)
- wu
Clean +391 pts
- 15 kg x 3 reps (+33 pts)
- 25 kg x 3 reps (+38 pts)
- 30 kg x 3 reps (+41 pts)
- 35 kg x 3 reps (+44 pts)
- 40 kg x 3 reps (+47 pts)
- 40 kg x 3 reps (+47 pts)
- 40 kg x 3 reps (+47 pts)
- 40 kg x 3 reps (+47 pts)
- 40 kg x 3 reps (+47 pts)
- sets 5-9 worksets, 1 min rest between sets. 3-pos clean, floor, above knee, mid-thigh
Hang High Pull +136 pts
- 33 kg x 3 reps (+34 pts)
- 33 kg x 3 reps (+34 pts)
- 33 kg x 3 reps (+34 pts)
- 33 kg x 3 reps (+34 pts)
- only 65% snatch pull, focus on elbow elevation, pulling to the top ribs
Snatch Balance +198 pts
- 25 kg x 3 reps (+35 pts)
- 25 kg x 3 reps (+35 pts)
- 30 kg x 2 reps (+32 pts)
- 30 kg x 2 reps (+32 pts)
- 30 kg x 2 reps (+32 pts)
- 30 kg x 2 reps (+32 pts)
- drop snatch, from tiptoes, no dip to drive the bar up
Barbell Squat +432 pts
- 40 kg x 5 reps (+62 pts)
- 52 kg x 5 reps (+74 pts)
- 52 kg x 5 reps (+74 pts)
- 52 kg x 5 reps (+74 pts)
- 52 kg x 5 reps (+74 pts)
- 52 kg x 5 reps (+74 pts)
- Felt good

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Workout 08.01.13

Tue, 08 Jan 2013 13:37:00 -0500

Had another coach substituting for our ordinary coach today. He usually coaches the wednesday classes where you do your own program. We were 6 people and used 2 platforms, with the barbell in movement all the time.

2x clean deadlift + 1 clean from mid-thigh: Warmup sets up to 42,5kg. Then 5-6 sets at 42,5kg. Not heavy, focused on keeping the weight on my heels, which I did most sets. Happy with that. Felt nice and sharp on these today. Kept the barbell so close I hit myself in the boobs with it on one set.. ehrm.

Moved on to Jerks, sets of doubles up to heavy singles. I ran out of time to go for a proper heavy single. Did doubles up to 45kg, then only had time for one single at 50kg and one at 60kg. The 60kg was really ugly. The others were good and I got positive feedback. Wasnt focused on the 60kg.

Thats all we had time for, but I felt it was a good class, he gives good corrections and I felt I followed them quite well.

Afterwards I did 5 sets of snatch singles at 40kg. Bit tired at this point, so there weren’t as quick as wanted. The weight felt light though and I had no problems snatching it.

Edit: We also did some sets of presses in split jerk stance, we stood in the landing position of a jerk, and presses ourselves under the bar and the bar upwards. Some sets of 3 at 30kg here. We did a few sets of 30kg push-press aswell.

My Workout For Monday January 07

Mon, 07 Jan 2013 12:52:23 -0500

I earned 2044 points for my workout on Fitocracy!

Cycling +76 pts
- 0:15:00 || 4 km || flat (+38 pts)
- 0:15:00 || 4 km || flat (+38 pts)
- Bike bike bike to school
Stretching +3 pts
- 0:15:00 (+3 pts)
Boot Camp +107 pts
- 0:10:00 || Broke a Sweat (+107 pts)
- Barbell warmup, snatch high pull, btn snatch grip press, snatch pp, snatch balance, some power snatches. On 15kg and 25kg
Snatch +483 pts
- 25 kg x 3 reps (+55 pts)
- 30 kg x 3 reps (+59 pts)
- 30 kg x 3 reps (+59 pts)
- 33 kg x 3 reps (+62 pts)
- 33 kg x 3 reps (+62 pts)
- 33 kg x 3 reps (+62 pts)
- 33 kg x 3 reps (+62 pts)
- 33 kg x 3 reps (+62 pts)
- Sets 4-8 worksets. All sets done as 3 pos snatch (floor, above knee, mid-thigh). 1 min rest between worksets. 65% of max
Power Clean +171 pts
- 35 kg x 1 reps (+23 pts)
- 35 kg x 1 reps (+23 pts)
- 40 kg x 1 reps (+25 pts)
- 40 kg x 1 reps (+25 pts)
- 40 kg x 1 reps (+25 pts)
- 40 kg x 1 reps (+25 pts)
- 40 kg x 1 reps (+25 pts)
- racking for jerks.
Jerk +255 pts
- 35 kg x 3 reps (+35 pts)
- 35 kg x 3 reps (+35 pts)
- 40 kg x 3 reps (+37 pts)
- 40 kg x 3 reps (+37 pts)
- 40 kg x 3 reps (+37 pts)
- 40 kg x 3 reps (+37 pts)
- 40 kg x 3 reps (+37 pts)
- Done as 2 p.jerk + 1 split jerk, sets 3-7 work sets, 1 min rest between worksets
Front Barbell Squat +251 pts
- 36 kg x 5 reps (+59 pts)
- 42 kg x 5 reps (+64 pts)
- 42 kg x 5 reps (+64 pts)
- 42 kg x 5 reps (+64 pts)
- hatch squat prog day 1
Barbell Squat +291 pts
- 42 kg x 10 reps (+76 pts)
- 49 kg x 5 reps (+71 pts)
- 49 kg x 6 reps (+76 pts)
- 52 kg x 4 reps (+68 pts)
- Hatch progra, day 1, will set my max down. These felt really off today, trying out some different stances to find what works best. Need more glute/ham powerz, feels like i dont even use them on squats.. what even
Stiff-Legged Barbell Deadlift +228 pts
- 52 kg x 5 reps (+74 pts)
- 50 kg x 6 reps (+77 pts)
- 50 kg x 6 reps (+77 pts)
Stiff Leg Barbell Good Morning +83 pts
- 30 kg x 5 reps (+27 pts)
- 25 kg x 8 reps (+28 pts)
- 25 kg x 8 reps (+28 pts)
Hanging Bent Leg Raise +15 pts
- 10 reps (+5 pts)
- 5 reps (+5 pts)
- 10 reps (+5 pts)
Glute Ham Sit Up +81 pts
- 10 reps (+27 pts)
- 10 reps (+27 pts)
- 10 reps (+27 pts)

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My Workout For Thursday January 03

Thu, 03 Jan 2013 16:09:05 -0500

I earned 1500 points for my workout on Fitocracy!

Boot Camp +261 pts
- 0:20:00 || Easy (+208 pts)
- 0:05:00 || Broke a Sweat (+53 pts)
- general warmup and some warmup with the bar
Hang High Pull +82 pts
- 15 kg x 3 reps (+26 pts)
- 15 kg x 3 reps (+26 pts)
- 25 kg x 3 reps (+30 pts)
- We did the burgener warmup 2x with barbell and 1x with 25kg
Power Snatch +246 pts
- 15 kg x 3 reps (+39 pts)
- 15 kg x 3 reps (+39 pts)
- 15 kg x 3 reps (+39 pts)
- 15 kg x 3 reps (+39 pts)
- 25 kg x 3 reps (+45 pts)
- 25 kg x 3 reps (+45 pts)
- Muscle & powersnatch from burgener wu
Snatch Balance +95 pts
- 15 kg x 3 reps (+30 pts)
- 15 kg x 3 reps (+30 pts)
- 25 kg x 3 reps (+35 pts)
- burgener wu
Snatch +325 pts
- 30 kg x 3 reps (+59 pts)
- 35 kg x 3 reps (+64 pts)
- 37 kg x 3 reps (+66 pts)
- 39 kg x 3 reps (+68 pts)
- 39 kg x 3 reps (+68 pts)
- The 39kg ones done from mid-thigh and one from high hang, changed to hang to work on speed under the bar.
High Pull +220 pts
- 55 kg x 3 reps (+55 pts)
- 55 kg x 3 reps (+55 pts)
- 55 kg x 3 reps (+55 pts)
- 55 kg x 3 reps (+55 pts)
- Snatch grip, 45sec rest between sets. Felt good
Front Barbell Squat +271 pts
- 45 kg x 3 reps (+54 pts)
- 51 kg x 3 reps (+59 pts)
- 51 kg x 2 reps (+50 pts)
- 45 kg x 3 reps (+54 pts)
- 45 kg x 3 reps (+54 pts)
- I hate everything, my squat sucks. starting the hatch squat program 2/wk combined with weightlifting. Need to improve my squat if I want to get anywhere with my C&J.

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My Workout For Wednesday January 02

Wed, 02 Jan 2013 10:23:00 -0500

I earned 1591 points for my workout on Fitocracy!

Boot Camp +156 pts
- 0:15:00 || Easy (+156 pts)
- warmup
Snatch +584 pts
- 15 kg x 3 reps (+47 pts)
- 15 kg x 3 reps (+47 pts)
- 25 kg x 3 reps (+55 pts)
- 25 kg x 3 reps (+55 pts)
- 30 kg x 3 reps (+59 pts)
- 35 kg x 1 reps (+43 pts)
- 35 kg x 1 reps (+43 pts)
- 40 kg x 1 reps (+47 pts)
- 40 kg x 1 reps (+47 pts)
- 40 kg x 1 reps (+47 pts)
- 40 kg x 1 reps (+47 pts)
- 40 kg x 1 reps (+47 pts)
- Bit off after almost two weeks of holidays and no gym.
Clean and Jerk +464 pts
- 35 kg x 1 reps (+51 pts)
- 35 kg x 1 reps (+51 pts)
- 45 kg x 1 reps (+60 pts)
- 48 kg x 1 reps (+62 pts)
- 45 kg x 1 reps (+60 pts)
- 45 kg x 1 reps (+60 pts)
- 45 kg x 1 reps (+60 pts)
- 45 kg x 1 reps (+60 pts)
- Meh, can’t wait to improve my clean technique over the next coached classes
Barbell Squat +234 pts
- 45 kg x 3 reps (+54 pts)
- 52 kg x 3 reps (+60 pts)
- 52 kg x 3 reps (+60 pts)
- 52 kg x 3 reps (+60 pts)
Two-Arm Kettlebell Swing +153 pts
- 20 kg x 15 reps (+51 pts)
- 20 kg x 15 reps (+51 pts)
- 20 kg x 15 reps (+51 pts)

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My Workout For Wednesday December 26

Wed, 26 Dec 2012 09:13:02 -0500

I earned 217 points for my workout on Fitocracy!

Shoveling snow +217 pts
- 0:45:00 || Moderate (+217 pts)

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My Workout For Tuesday December 25

Tue, 25 Dec 2012 14:29:12 -0500

I earned 1560 points for my workout on Fitocracy!

Cross Country Skiing +1560 pts
- 2:00:00 (+1560 pts)

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Workouts wednesday and today

Thu, 20 Dec 2012 17:03:00 -0500

Wednesday I started out doing jerks from rack, going up to my old max. Long time since Ive jerked anything over 55kg, so I wanted to see that I could still do it. My old max of 60kg felt alright. Still need to stay on my heels and push the bar directly up and not infront of me.

35kgx2r, 40kgx2r, 45kgx2r, 50kgx2r, 55kgx2r, 57,5kgx1rx2s, 60kgx1rx2s

Did some hang clean doubles from above knee at 45kg.

Then pause back squats 5x5 at 45kg, keeping it light and focusing on acceleration.

Short workout this day, too much chitchatting from my side, but I got some work in.

Todays workout was the last coached one before I return from Norway and have celebrated new years in another part of Denmark. Hoping that I can do some drop-ins whilst at home to get some squats and pulls in atleast.

We were focusing on cleans today, and mine felt really off. I have a lot of technique work to focus on during my next training cycle. I will also focus more on mobility for the rack position.

Did 3 cleans + 1 jerk at 48kg, only 3 sets. Did warmup sets at 35kg. Disappointed in my effort here.

Clean pulls 4x3 (ended up doing 5 reps on the last set because I started before the coach said go wops). I like clean pulls, I feel strong doing them. I have good pull strength and poor leg strength (squat strength).

65kgx3rx3xs, 70kgx5r

Then we did paused back squats, 3reps per set.

Warmup set at 45kg, 4 worksets at 55kg.

Three sets of pause front squats at 45kg.

Reading up on improving clean technique now, have many things to try out next time I clean. Excited to bump up my numbers on this lift. Having a max C&J only 7,5kg over your max snatch isn’t quite right.