18 182 lb. Worked on deck for several hours. Got an arm workout using a pair of 36 inch bolt cutters to cut cattle panels for deck. Wanted a little full-body strength work, so did 10 minutes of bent pressing, 1 rep every :30, 24k. The pressing part is easy, but I’m having to regain the flexibility to assume the correct postures.
17 Worked on deck bannisters for about 6 hours. Lots of cutting and carrying boards up stairs, bending and stooping, etc. At Civil Air Patrol, ran a mile in 9:14, then played kickball with the cadets.
16 183 lb. Bent press, 24k: 5 reps per side. Half-snatch, 24k: 20m @ 9 rpm, hand switch OTM = 180 reps.
13 182 lb. Only worked with a 24k kettlebell today. 5 windmills per arm, 5 presses per arm. Shoulders feel tight. Presses were fine, but windmills were tough. Tried the setup for a bent press, but I’ve lost the flexibility to do it. My shoulders might be jacked from heavy clean and push presses with the barbell. Too much too soon. Half snatch: 20m @ 8rpm, hand switch OTM = 160 reps.
12 Barbell clean and push press, full squat clean: 4 singles @ 135 lb. Half snatch, 32k: 2m @ 6 rpm = 12 reps. Jerk, 2x24k: 4m @ 5 rpm = 20 reps. Snatch, 16k: 6m @ 16 rpm, 1 hand switch = 48/48 reps.
10 181 lb. Barbell clean and push press: 6 singles @ 135 lb. Clean and jerk: 3 singles @ 135 lb. Easy/moderate work all day. Kettlebell training: half-snatch, 24k: 16m @ 8rpm (10 rpm for first 2m), hand switch OTM = 132 snatches. Press, 24k: 5/5. Long cycle, 24k: 2m @ 8rpm = 16 reps. Roman Chair: 2x10 situps and back raises. Pullups: 2x7. Dips: 2x12.
9 Typical Monday- poor training day. Always low energy on Mondays. Barbell clean and push press: 6 singles @ 135 lb. Clean and power jerk: 4 singles @ 135 lb. Full squat clean on all reps. Rested a few minutes, then long cycle clean and jerk, 28k: 4m @ 6rpm, hand switch OTM = 24 reps. Rode the bike a few minutes, then called it a day. I am seeing improvement in my clean technique. Hands are sore, probably from new barbell work. Worked on floor and ceiling in the house.
7 182 lb. Double jerk, 2x16: 3m @ 8rpm = 24 reps. Rested a few minutes, then half-snatch, 28k: 14m @ 8rpm, hand switch OTM = 112 reps. Pullups: 2x7. Dips: 2x12.
5 Light construction work all day. Today’s training: barbell clean and push press: 6 singles @ 120 lb. Barbell clean and power jerk: 2 singles @ 120 lb. Full squat clean on all reps. Working on technique, particularly the second pull. Kettlebell half snatch, 24k: 10m @ 10rpm, hand switch OTM = 100 reps. Legs started to feel it at this pace. Cardio, grip, shoulders held out fine. Rested 6m, then single clean and jerk, 12k: 10m @ 12 rpm, 1 hand switch = 60/60. Again, felt it more in legs than anywhere else. Pullups: 2x7. Dips, Roman Chair situps, Roman Chair back extensions: 2x10.
3 Worked for several hours hanging wood siding on house. Did my daily barbell work: clean and push press: 6 singles @ 120. Clean and power jerk: 4 singles @ 120. Clean and strict press: 1 single @ 120. At this point, the plan is to continue adding 5 pounds a week, doing around 10 lifts each day.
2 Long Easter weekend, early day yesterday. Ate too much. Ready to get back to clean eating and good training. Barbell clean and push press: 6 singles @ 120 lb. Barbell clean and power jerk: 4 singles @ 120. Practiced conventional snatch, 12k: 8m @ 20 rpm, 1 hand switch = 80/80 reps. Light weight, and not too hard, but could not have gotten 5m/arm at this pace. Snatch mechanics felt good after lots of half-snatching. It may be worthwhile to include some regular snatch training with lighter weights to build endurance as I work on CMS in half snatch. Worked on deck railing for several hours.