Skinny Guy Who Loves Snatches

Hang Power Snatch
45x5
95x3
115x3
125x3
135x3
135x3

Power Clean+Power Jerk
135x3+2
147x3+2
157x2+2
157x2+2

Power Jerk
175x1
190x1
200x1
210x1
220x1
230x0(press out)
230x1
235x0

Snatch Pull
155x4
155x4
155x4
155x4

Back Squat
135x5
165x5
195x4
225x4(last rep paused)
225x4(last rep paused)
245x4
265x2
225x4

Press
45x10
65x5
85x2
105x2
105x2
105x2
105x2

Got a minor case of food poisoning Friday night and spend Saturday and Sunday alternating between shitting my brains out and sleeping. That said, woke up this morning feeling pretty energetic and well-rested.

Both snatches and clean and jerks felt really good. Granted weight was light but still felt as easy as they should have.

Finally was able to get some confidence and killed power jerks. 210 and 220 both felt pretty solid, but first attempt at 230 was a massive press out, to the point that I'm honestly surprised I was able to hold it overhead. Second attempt wasn't quite as rushed plus I waited longer to engage my arms, and so it was much better.

That ties my best ever power jerk and was technically done at a lower bodyweight. I was 145.6 this morning, though I'm probably around 148 when normally hydrated. Makes me think that my split jerk max might be around 245 right now.

Contrasting that, though not unexpected, squats were tough as fuck.
 
Snatch
45x5
95x3
115x2
135x2
155x2
165x2
175x1
185x0

Clean+Jerk
135x2+2
157x2+2
180x2+2
192x2+1
205x1+1
220x1+1

Clean Pull
205x2
205x2
205x2
205x2

Front Squat
45x10
135x5
155x2
180x2(last rep paused)
205x2(last rep paused)
217x2
230x2
230x2

Woke up with some significant groin pain that eventually faded away over the course of a few hours, didn't flare up again while lifting but will have to watch it.

First prescribed heavy (90%) day, though god knows I haven't followed that too closely, and I was a little surprised at how off I felt.

Every snatch was forward, first rep at 165 so much so that I had to chase it a little. 175 was probably one of my more solid reps of the session, but didn't feel near as good as last week. Attempt at185 wasn't particularly close. Took a video and I easily pulled it high enough, but it was so far in front there was no way.

Clean and jerks felt much better. Second clean at 192 is where I started getting sloppy and caving a bit. Clean at 205 was slightly tougher than I anticipated and 220 was possibly the ugliest clean I've ever perform. At one point, while standing up the bar, I was so bent over that the bar came off my right shoulder. Jerks, on the other hand, were great. Forced myself to not hesitated and every one of them felt solid, though I did nick my chin on 220.

Weird having my snatch proportionate to my clean and jerk, along with the jerk probably being my best lift.

Front squat doubles at 230 were also tough as fuck.

 
Last edited:
10/22
Power Snatch
45x5
95x3
115x3
125x3
135x3
135x3
135x3
155x1
165x1
170x1
175x0

Power Clean
135x3
147x3
157x3
157x3
157x3
175x1
190x1
200x1
210x1
210x1

Power Jerk
160x3
160x3
160x3
 
Snatch
45x5
95x3
115x2
135x2
155x2
165x2
175x1
155x2
165x2
175x1
190x1
195x0
195x0

Clean+Jerk
135x2+1
157x2+1
180x2+1
195x2+1
205x1+1
185x2+1
195x2+1
205x2+1

Snatch Pull
175x2
175x2
175x2
175x2

Back Squat
135x5
165x3
195x3
225x3
245x3
265x3
285x1

Another heavy day.

Snatches felt a bit off to start, around 155 is where I started getting into a groove. First single at 175 was a little unstable and the second sets building up from 155 actually felt better than the first. Second single at 175 was much better. Hit 190 to reach my goal for this cycle. Then had 2 very close misses at 195 that I should have had but I panicked and divebomded instead of trying to catch it.

Didn't have my usual receiving problems with cleans but standing up felt pretty tough. Jerks were all solid though.
 
Snatch Balance
45x5
95x3
115x3
135x3
155x3
165x1
175x1
185x1
155x3
155x3

Front Squat
135x5
155x3
180x3
205x3
215x3
230x2
205x3
215x2

Press
45x10
65x5
90x3
90x3
90x3
90x3

Quick session today.

Planned to try out some paused snatches but for the first time the platform was actually being used when I came in. So figured instead I'd do some snatch balances considering how I've been having stability issues.

Pretty surprisingly managed to work up to 185, which is only 15lbs off my best ever and probably the closest I've ever gotten to my current max snatch.

Squats were tough but got through them with only 1 ugly rep. 230 was 100% my max double for today, no way I couldve gotten a third rep. Didn't help that where I was lifting the floor was extremely uneven, but regardless need to strengthen up my legs.
 
Power Snatch
45x5
95x3
115x2
125x2
135x2
145x1
135x2
135x2

Power Clean+Jerk
135x2+1
147x2+1
157x2+1
169x1+1
157x2+1
157x2+1

Jerk from Rack
175x1
190x1
200x1
210x1
220x1
230x1
242x1(PR)
247x0(press out)
247x1(PR)

Back Squat
135x5
165x5
195x2(last rep paused)
225x2(last rep paused)
245x2(last rep paused)
265x2(last rep paused)

Been a somewhat chaotic week as far as scheduling, so finally got to do what should've been Wednesday's session today.

Snatches felt slightly off, not surprised with almost 5 day gap since last doing any form of the classic lifts, but were easy nonetheless.

Cleans were essentially the same way. While jerks felt pretty damn snappy. Thought "what the hell" and decided on one last max out session before I do end of cycle testing in 2 weeks.

Ironically first couple jerks from the rack didn't feel great, after 200 I was basically thinking this was a waste of time. However then 210 felt good and 220 was so easy I debated trying for a double. 230 felt as good as when I hit it a couple weeks ago. Went with 242 for a modest 2lb pr, and because it's 110kg, and was pretty damn solid.

First try at 247 was a mess, pressed it out and my back leg was going crazy trying to recover. I was honestly shocked I was able to recover and hold it.

Second try went much better, still felt obscenely heavy overhead but had a solid lockout and a fairly controlled recovery. For a 7lb pr at roughly the same bodyweight as my old pr, may be a few pounds lighter now. Really can't imagine that I can front squat more than 255, and even thats a stretch, right now as well. So bizarre.

 
Snatch
45x5
95x3
115x2
135x2
155x2
155x2
175x0
175x0

Clean+Jerk
135x2+1
157x2+1
180x2+1
180x2+1

Snatch Balance
45x5
95x3
115x2
135x2
155x2
155x2
155x2
155x2

Back Squat
135x5
165x5
195x1
225x1
245x1
265x1

My most off day since I've been back.

Snatches were trash. 155 felt awkward and even though the misses at 175 were both extremely close they didn't feel good.

Clean and jerks were just kinda blah. Was chasing the bar down too much on cleans but they weren't horrible. Jerks felt about as good as usual.

Snatch balances were tough. Went in hoping for 4 doubles at 175 but, after 135 was way more difficult than anticipated, settled on 155.

Squats, in stark contrast to yesterday, were grossly weak. Was supposed to hit 265 for 3 triples but settled for 1 ugly single. Ridiculous that I jerked 247 yesterday and today back squatting 245 felt tough.

Afterwards did around 10-15 snatches at 135 and 155 just to try and smooth it out. Think I may have been rushing my pulls and cutting my extension short. I hate to make adjustments to the whole program based on 1 shitty day, that could easily be attributed to too little sleep and too much drinking, but I think going forward I may replace power snatches and cleans with paused snatches and cleans. Both of my power variations are at or close to 90% of my full lifts and my trouble mainly lies with unstable receiving positions and quickness getting under the bar.
 
Snatch
45x5
95x3
115x1
135x1
155x1
165x1
175x1
185x1
165x1
175x1
195x0
195x1
200x0
155x1

Clean+Jerk
135x1+1
157x1+1
180x1+1
195x1+1
207x1+1
220x1+1
230x1+0(press out)
230x0
195x1+1
207x1+0(press out)
185x1+1

Front Squat
135x5
155x2
180x2
205x2
217x2
230x2
245x1
230x2

Clean Pull
205x2
205x2
205x2
205x2

Push Press
135x3
147x3
157x2
157x2
157x2

What a difference 2 days makes. Felt great for half this session then started to feel fatigued and it went to hell a bit.

Snatches felt really good. Remembered to stay controlled to keep good position and, for the first time that I can remember, the heavier weights actually felt stable overhead. 185 was a little shaky but otherwise my catch was on point. First try at 195 I had then lost behind and second was extremely solid. Think I probably could've gotten 200 with a couple more tries but didn't want to turn this into to much of a max out session.

Clean felt the best since starting and jerks were also on point. 220 was 10x cleaner than when I hit it a couple weeks ago. First clean at 230 wasn't great; I got under ok but posture caved and bar started coming off my left shoulder on way up. Followed that with an ugly jerk that was most likely pressed out. Second try couldnt hold the clean at the bottom. After that I was pretty damn tired and both cleans and jerks went to shit a little.

Front squats drained whatever energy I had left but I managed not to miss any reps. 245 wasn't hideous but was definitely a grind. If I had to guess I'd say maybe 255 is my fresh max.

Honestly forgot how to do push presses and so they were terrible.
 
Snatch
45x5
95x3
115x1
135x1
155x1
175x1
190x0
190x1
200x0
200x0
200x0
200x0

Clean+Jerk
135x1+1
155x1+1
180x1+1
200x1+1
215x1+!
230x1
185x2+1

Paused Snatch
135x3

Back after a week off and tried for some desperate maxes. No car right now so this was preceded by a half hour walk or so.

Snatches were really off but still managed 190 and first 200 attempt was very close.

Cleans were surprisingly not terrible but for the first time in a while jerk felt pretty off. 230 clean was pretty bad and didnt have the confidence to try to jerk it.
 
Snatch
45x5
95x3
120x2
140x2
140x2
160x2
160x2

Clean+Jerk
140x2+1
160x2+1
160x2+1
185x2+1
185x2+1

Snatch Balance
95x3
120x3
140x3
160x3
160x3
160x1
140x3
140x3

Back Squat
140x5
185x3
215x3
215x3
250x3
250x3(last rep paused)

Good Morning
95x5
115x5
120x6
120x6
120x6

First day of a new cycle and fuck I forgot how much volume there is to start out. Pretty happy with last cycle's progress, though I wish I hadn't fucked off the last week and a half. Ended with 195 snatch and 220 clean and jerk (230 w/ a press out). Setting maxes, what percents will be based off, for this cycle at 200 snatch and 230 clean and jerk.

Despite not lifting much the past 2 weeks and the volume today wasn't bad.

Snatches felt pretty good and doubles at 160 weren't tough. Cleans were less stable then I'd like but not terrible and, though my hands kept sliding in way too much standing up, jerks were easy.
 
Power Snatch+Paused Snatch
45x5
95x2+1
120x2+1
130x2+1
140x2+1
140x1+0,1
140x1+1

Paused Snatch
160x1
170x1
180x1
190x0
190x0
190x1

Power Clean+Power Jerk
140x3+2
155x3+2

Power Clean+Paused Clean+Power Jerk
165x1+1+2
165x1+1+2
165x1+1+2

Paused Clean+Power Jerk
185x1+1
200x1+1
210x1+0
210x1
185x2

Clean
185x2
185x2

Looks like I'm back to my old ways as my snatch is slowly creeping up to my clean and jerk.

Was supposed to just do powers but since both my power snatch and clean are at or above 90% of my full lifts, I figured I'd add something with a little more utility.

Snatches felt great, especially paused reps. 160, 170 and 180 were all very solid and the third attempt at 190 was probably my greatest save ever lol.

Meanwhile cleans were a bit disappointing. Was having a lot of trouble with catching the bar too far out in front, though the paused clean and power jerk at 200 felt pretty good.

Really need to work on my cleans, especially receiving position. Otherwise, I get the feeling that at the end of this cycle I'll be snatching 210 while struggling to clean and jerk 220.
 
11/13
Snatch
45x5
95x3
120x2
140x2
160x2
160x2
160x2

Clean+Jerk
140x2+1
160x2+1
185x2+1
185x2+1
185x2+1

Still carless and my gym is closer to where I work than my house, 30 vs 40 minute walk, so went over after finishing my shift. Another reason I love this new gym lol only place I can get into at midnight that has a platform and bumper plates.

Whether it was the 8 hour shift, the walk or just an off session, this was the most unstable overhead I've felt in a while.

Didnt have any misses but even snatches at 140 felt a little unwieldy overhead and likewise with jerks.
 
Power Snatch+Snatch
45x5
95x1+2
120x1+2
140x1+2

Snatch
160x2
185x2
200x0
200x0
200x0

Power Clean+Clean+Jerk
120x1+2
140x1+2+1
160x1+1+1

Clean+Jerk
185x2+1
205x2+1

Snatch Pull
160x3
160x3
160x3
160x3

Paused Front Squat
45x10
135x5
155x3
175x3
190x3
200x3
200x3

BTN Push Press
95x3
120x3
140x4
150x3x
160x3
160x2x

Squat Snatch Press
45x4
55x4
55x4
55x4

Solid session. Idea of doing power variation followed by full lifts was to focus on catching the bar high then riding it down vs racing it to the bottom.

Gotta say, it seemed to work. Snatches felt great and very stable. Hit 185 for a new max double and both reps felt great. Think I psyched myself out a bit with 200 and went back to chasing the bar down. Easily pulled it high enough on all 3 attempts but was too passive in the catch.

Cleans didn't feel as good, there's so much I need to work on there. Double at 205 was ugly and tough, and while I got the jerk it wasn't pretty.
 
Power Snatch+Snatch+Overhead Squat
45x5
95x1+2+3
120x1+2+3
130x1+2+3
130x1+2+3
140x1+2+3
140x1+2+3
150x1
160x1
170x1
175x0
175x1
175x0
175x0
175x0
175x1

Was set to also power clean today, but have a cut on my collar bone thats been getting ripped open periodically for over a month and want it to finally heal.

Surprisingly tough session. I'm fucking garbage at overhead squats and they had me feeling drained.

Still was able to work up to a new max power snatch of 175, first make was so ugly I felt like had to get it again. All misses were plenty high just a hair out in front. Second make was actually really solid overhead but still had to take a step across my body to hold on.
 
11/20
Snatch
45x3
95x3
120x2
140x2
160x2
160x2
160x2
160x0
160x3

Power Clean+Jerk
140x2+2
150x2+2
165x2+2
175x1+1
185x1+1
200x1+1
210x0
210x1+1
185x1+1(full clean)
 
Block Clean
45x3
95x3
120x3
140x3
160x3
185x3
200x1

Back Squat
135x5
165x5
195x4
225x4
225x4
255x3
255x3

Good Morning
120x4
120x4
120x4
120x4

Seated DB Press
20x6
20x6
25x6
25x6

Pull Ups
6
5
3
 
Snatch
45x5
95x3
120x3
140x4
140x4
160x3
160x3

Hang Clean
45x5
95x3
140x3
155x3
155x3
165x3
165x3

Jerk From Rack
45x5
95x3
140x3
165x3
165x3
185x3
185x3
200x1
215x0

Clean Pull
185x4
185x4
185x4
185x4

DB Bench Press
35x8
40x8
45x8
50x8

First day back lifting since thanksgiving vacation, 3 days of nothing but sitting and eating/drinking far too much, so anticipated I'd feel like shit and wasn't disappointed.

Snatches just felt ehh, triples at 160 were surprisingly draining on my legs.

First time doing hang cleans since idk when and fuck did they feel bad.

Jerks felt better than snatches and cleans but by time I got to then my legs were seriously feeling it.
 
Tall Snatch
44x5
64x5
74x5
84x4
94x1

Snatch
94x3
94x3
94x3

Just wanted to keep active on an off day and have heard tall snatches help with receiving the bar. Definitely something I need to work on as even getting close to 50% of my max snatch was tough.
 
Tall Snatch
45x5

Power Snatch
95x3
120x3
130x3
130x3
140x3
140x3
150x1
160x1
170x1
180x0(clarked)

Tall Clean
45x3
95x3
120x3

Clean+Jerk
140x1+3
165x1+3
165x1+3
185x1+2
185x1+2
200x1+1
210x1+1

Snatch Pull
175x3
175x3
175x3
175x3

Front Squat
45x5
135x5
155x3(paused)
180x3(paused)
180x3(paused)
205x3(paused)
205x2x(paused)

Seated DB Press
20x5
20x5
20x6
20x6
20x6

DB Row
40x8
40x8
30x10
30x10

Loving tall snatches and cleans, really helping me sure up my 3rd pull/receiving the bar.

Snatches felt great, 170 was the most solid it's been but just couldnt get the courage up to try and get under 180, probably wasn't high enough anyway.

Cleans felt solid and jerks were spot on, with the exception of 210 which I had to chase. Thinking I'm gonna need to increase my shoulder flexibility if I want to keep my grip as wide as it is.
 
Tall Snatch
45x5

Snatch
95x3
120x2
140x2
150x2
160x2
170x3

Tall Clean
45x3
95x3
120x3

Block Clean
140x3
155x3
165x3
165x3
185x2

Back Squat
135x5
190x3(last rep paused)
225x3(last rep paused)
255x3(last rep paused)
275x2(last rep paused)

Clean Pull
185x3
185x3
185x3
185x3
185x3
 

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