03/12/07
In meet prep right now so today's WO was extra light. Worked with the kiddie plates for the snatch. C&J up to 55 I think and FS only up to 85x3.

Need to get some metcon action and general conditioning in, especially while I'm just learning the O-lifts and they're retardedly light. More jumprope work is a good idea and cool skill to possess. Multiple double-unders would bring the ladies in, or so I'm told. Exams this week and moving and then I'll be free from the grasps of my obsessive compulsive step-father and live close enough to the gym that I don't have to workout in my -20 celsius garage. Oh how I miss life on the road; those dusty Cambodian roads, lazy Laotian afternoons, bustling Bangkok streets and Oz...

01/12/07
Week 3 Day 4
-Fasting 17h pre-WO
-78.4kg
-Snatches up to 45kg. Failed on 47.5 as per usual.
-C&J up to 63kg. This was easy.
Mainly a piss around session. I'll be interested to see what I can C&J at next weeks competition. As for the snatch; I only hope I don't go up to the bar, grip it, get into position, pull and summer-sault over the bar flat on my face. So long as that doesn't happen it'll be a succeful competition.

30/11/07
Week 3 Day 3
-fast 15h to pre-workout
77.6kg
-Snatch:
25x3
30x3
35x3
38x3
40x2x2
42.5x1
45xF
45xF
40x1 from hang
I seriously suck at snatches. Jump Shrug Throw. It's not a difficult concept.

-C&J
42.5x3
49x3
56x2
60x1x3
These were easy.
-WindMills:
17kgx5/armx3
-Kneeling Evil Wheels:
10x3

So I thought I'd post up a goal for myself. I am working for a 60kg snatch and BW C&J by June (6 months). Why June? Because that represents the one year mark that I started O-lifting. It's a modest goal but it appears that I needs a lot of work, especially on the snatch. Luckly I'm lifting in front of a coach 3 out of 4 days but I still have a hell of a time consistently snatching as little as 47.5kg. I think it's mental toughness and I lack the gonads to get under the bar. To top this all off I have my first ever competition in a week on December 8th. I know I'm pretty much going to suck but it'll be a good experience and should be fun.

29/11/07
-Fasting 19h
-Jump rope work
WOD
3 Rounds:
10 Burpees
20 Cross Chops, 40lbs
10 Ring Pull-ups
Time 8:15

28/11/07
Week 3 Day 2
78.4kg
-fast 17h to pre-workout
-Snatch Pull + Snatch:
Worked up to 42.5.
pretty ugly on the 42.5. I can't snatch it seems.
-Snatch Pull:
40x3
43x3
45x3x2
These felt really good
-Cl.Pl. 4 Positions 4 Sec
60x3
63x3
66x2x2
-P.Jk
45x2
52x2
58x1
-BS
70x5
80x3
92.5x3
103.5x3
110x3x3
Solid. Last two reps were a bit shakey but got 'er done.
-3 Sets of:
Front Plank
Lateral Plank/side

27/11/07
-Fasting 18h

26/11/07
Week 3 Day 1
-16.5h to pre-workout
-PW.Cl:
38x5
45x5
52.5x5
56x3
60x2x2
-Clean Pulls:
50x5
50x3
55x3
60x3
-Cl.DL:
108x5
115x5
130x5
137x3
-Behind Neck Push Press:
35x3
38x3
45x2
50x2x2
-FS:
57.5x3
68x3
78x3
90x3x3
84x3

-Turkish Sit-ups:
17kgx5
55lbsx3x3
Solid Session. The pulls are starting to click. 55 felt really good and albiet 60 was ugly I still managed the weight.

25/11/07
-500 Jump ropes. Managed a couple consecutive double unders.
WOD
3 Rounds for time:
Sprint 150m (aprox.)
10 Ring Pull-ups
10 Burpees
Time 8:15
-Ring Dipps 3x3
I am so fucking out of shape. This vain attempt to learn the Oly-lifts and get stronger has left me neglecting a lot of other aspects of fitness. I was huffing air on this WOD but it felt good. Get some go again...

24/11/07
Week 2 Day 4
-fast 19h to Pre-WO
78.6kg
-Snatches:
25x3
28x3
33x3
35x3
38x2x3
40x1
42.5x1
45xFx2
Yep, I'm just that bad.
-Hang Cleans:
38x3
45x3
52.5x3
56x3
-Goodmornings
-3 Rounds of:
10 Overhead Lying Hip Swings, 30kg, 35kg, 40kg
10 Kneeling Evil Wheels