A. Segmented Snatch Deadlift + Halting Snatch Grip Deadlift 3.3 x 5; rest 2-3 mins

93# for all 5 sets. I felt much more weighted in my heels today. 

B. Pressing Snatch Balance; 3,3,3,3,3 ; rest 2-3 mins


43, 43, 45.5, 48, 53

These felt wayyyyy better today! 

C. 1 1/4 BS; 3-5 x 5; rest 2-3 mins

95, 115, 125, 135, 145 all sets 5 reps

These were harder than last time. Made sure to come up a bit higher for the 1/4 this time 😊

D. Snatch Grip Push Press; 1-3 x 4; rest 2 mins


93 x 3, 98 x 3, 103 x 3, 113 x 1

I feel like my torso is coming too far forward…. Feedback? Otherwise they felt great! 



A. Segmented Clean DL; 3,3,3,3; Rest 2-3 minutes

93#, 103, 113, 123

These felt pretty good no pain in the low back today 😊

B. HSC + FS; 3.1 x4; Rest 2-3 minutes

103, 108, 113, 118

These were way better no more landing forward! Didn’t film them though 😞

C. FS; 3,2,1; Rest 4:00

170 x 3, 175 x 2, 185 x 1

Tried to get 185 for 2 but failed! These were a struggle today. 

D. Jerk recovery; 3,3,3,3; Rest 90 seconds –


73# for all sets these were better than the first time. I feel like I’m pushing back rather than straight up on the initial push up off the bar….


A. Segmented Snatch DL + Halting Sn DL; 5.2 x5; Rest 2-3 minutes


All 5 sets with 83# I feel like my technique was much better this time. I wanted to keep the weight lighter and just really feel the movement. I think I hesitate to stay over the bar more because when I do anything hinging at the hip like this I get the wickedest pain in my low back! What can I do to make it stop?? It’s been that way forever! 

B. Pressing Snatch Balance; 3,3,3,3,3; Rest 2-3 minutes


I just used the bar 15kg these were tricky! I’m not sure if I was pressing too much… My elbows feel like they do strange things as I move down into the squat… Omg the faces! Talk about focused! Lol

C. BS; 3,2,1; Rest 3:00

3 x 205#, 2 x 215, 1 x 220 went for 1 x 225 but FAIL! These were good considering I took a biff on the stairs today 😬

D. Snatch Push Press; 3-4×4; Rest 2 minutes

53#, 73#, 83#, 93# 

Today didn’t eat much and was low energy but I’m happy with how this workout went. When I am in the snatch grip overhead I have a big time pulling feeling in my front delt area…. I really stretched well today and rolled as well. 


A. Segmented Clean DL; 3,3,3,3; Rest 2-3 minutes

103, 113, 118, 118

I felt myself staying over the bar longer this time 😀 when I do these and focus on staying over the bar at the top I feel a wicked pinching where my flute med attaches to my illiac crest. 


B. HSC; 2,2,2,2,2; Rest 2-3 minutes

103 for all 5 sets

Number 1 – https://youtu.be/DVQw5dBKqkk

Number 2 – https://youtu.be/0mab3VLJRmw
In both my second rep was much better. I put some tape on the platform so I could see if I was jumping back. 

C. FS; 3-4×5; Rest 2-3 minutes

135 x 4, 140 x 4, 145 x 4, 155 x 4, 165 x 4, 170 x 3 went for a 4th but failed 

These blew my mind! I felt way stronger than the last time! Whoop whoop must have been the MC Hammer jams 😎 lol hammer time! Or…. Maybe it was the coaching 👌🏼

D. Jerk recovery; 3,3,3,3; Rest 90 seconds – http://www.catalystathletics.com/exercise/197/Jerk-Recovery/

73# for all sets. This felt very odd! I need to work on these! Thought I have filmed the last set but I didn’t hit record. I’ll post a vid of these next time! 


A. Hang Snatch build to 85% of 1RM in 5 sets

B. Hang Clean build to 85% of 1RM in 5 sets

C. Goblet RFESS @30X1 w/RNT 3-5/side x 4; Rest 90 sec

A. 56#, 63#, 68, 73, 75.5


This was my worst one! 

B. 83, 93, 98, 103, 113


C. 20kg KB for 5 reps/side all 4 sets

Again RNT was challenging loved it! I felt like the snatch was so far out front. When I sat back in the heels more I bailed back! Not a good day today… Late night last night didn’t help today’s who.


A. Segmented Clean DL + Halting Clean DL; 3.1 x4; Rest 2-3 minutes 
B. Clean DL + HHSC; 1.1 x4; Rest 2-3 minutes
C. Paused FS @32×1; 3,3,3,3; Rest 3:00
D. Split stance BTN Press w/ RNT; 3-5/side x4; Rest 90 seconds between sides

E. Trap 3 raise @1113; 3-5×5; Rest as needed

A. 105#, 113, 113, 113


B. 103#, 113, 123, 123


C. 115, 125, 135, 145

D. All sets 65# for 5 reps per side

This was hard! Tricky to keep from falling over! Not sure if I’ve got the stance correct….


E. 8# DBs for 5 reps all sets 

That all felt great! The RNT portion was tough! 


A. Segmented Snatch DL; 3,3,3,3,3; Rest 2-3 minutes, keep bar back, lats tight, stay over bar longer.
B. Half kneeling RNT Barbell BTN Press; 4-6/side x4; Rest 75 seconds between sides
C. BS; 3,3,3,3; Rest 2-3 minutes
D. Trap 3 raise @1113; 2-3×5; Rest as needed
2 sets
7 KB swings 2 pood – russian
10 no push up burpees
300 meter row AFAP
Rest 8:00

– max effort each time

A. 133# all sets just really focusing on staying over the bar and keeping it close

B. 53# for 6 reps each side all sets. This was a challenge! I should have video taped the crazy hokie pokie I had to do to get into this position! Lol surprisingly I thought I would have a harder time with my left side in the band but the right was hardest. 

C. 175, 185, 195, 205 pretty pumped on this! I failed on the third at 205 last time but could have gone for a 4th today 😀

D. 8# DBs for 3 reps all sets. These burn! 


1st set: 1:59

2nd set: 2:01

This was a fantastic little lung burner! The tow nearly killed me! I was gassed at 150m both times!