Justin's Weightlifting Log

[damufunman]

2/13
AMBW 79.6 kg

Updated RepOne, and I think the vPeak calibration has changed again, so no idea where things were. Everything read slower, but was also a bit off (or the lower readings noceboed me into sucking today). Average vels were fine I think, Front Squats felt good.

Muscle Snatch + Snatch
55 kg x (1+2)
65 kg x (1+1)
76 kg x (1+1)
Snatch
76 kg x 1 // 2.33 m/s
82 kg x 1 // 2.17 m/s A bit less Vpk but good vertical finish
87 kg x 1 // 2.13 m/s
93 kg x f // 2.17 m/s
Snatch + Power Snatch
80 kg x 2 // 2.14,2.24 m/s Second rep power. Power Vpk same as MVT+7.5%... Very odd.
Did just update R1 firmware to 0.6.12, maybe another change to Vpk calcs/output...
Power Snatch + Snatch
80 kg x 1f // 2.27 m/s First rep power, missed second. Caught second high but shifted forward.
Snatch
80 kg x 2 // 2.24,2.27 m/s Second rep onto toes a bit at bottom
80 kg x 2 // 2.35,2.37 m/s
80 kg x 2 // 2.33,2.36 m/s

Front Squat
70 kg x 5 // Min: 0.7, Max: 0.92, Avg: 0.816 m/s
90 kg x 3 // Min: 0.75, Max: 0.84, Avg: 0.807 m/s

Front Squat w/ Belt
105 kg x 3 // Min: 0.64, Max: 0.78, Avg: 0.723 m/s
113 kg x 3 // Min: 0.6, Max: 0.75, Avg: 0.687 m/s
120 kg x 3 // Min: 0.66, Max: 0.67, Avg: 0.663 m/s
125 kg x 3 @7 // Min: 0.61, Max: 0.68, Avg: 0.653 m/s Second rep for forward and was slow.
106 kg x (3+3) x 3 Clusters, 30 sec rest
Third rep second set tilted body forward out of hole.

Superset
Clean Shrug
100 kg x 10 x 2
105 kg x 10 x 2
Cable Crunch
40 kg x 8 x 4

https://www.instagram.com/p/CLSFwqggtgC ... _copy_link
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AMBW 79.2 kg

Same caveat as above, Vpks off.

Clean + Jerk
64 kg x (2+3)
75 kg x (2+2)
90 kg x (1+2)
96 kg x (1+2)
Clean & Jerk
103 kg x 1 // 1.85 m/s
109 kg x 1 // 1.89 m/s Jerk a smidge forward but ok.
116 kg x 1 @7.5 // 1.83 m/s
119 kg x 1 @8 // 1.84 m/s

Clean
124 kg x 1 @8 // 1.74 m/s Solid clean, a bit heavy feeling at catch.
111 kg x 1 // 1.88 m/s

Clean & Jerk
107 kg x 1 // 1.82 m/s
107 kg x 1 // 1.92 m/s Could step front foot a bit farther
107 kg x 1 // 1.9 m/s Lost upper back position in Jerk dip, bar went forward.
107 kg x 1 // 1.86 m/s

Jerk Support
103 kg x 3
115 kg x 2
128 kg x 2 x 3

Superset
Deficit Push Up
13 kg x 10 x 3, 8
DB Chest Supported Row
50 lb x 8 x 4

https://www.instagram.com/p/CLUq-ZYAflO ... _copy_link

[mbasic]

124 kg x 1 @8 // 1.74 m/s Solid clean, a bit heavy feeling at catch.

Lolz @ plate loading here

[damufunman]

124 kg x 1 @8 // 1.74 m/s Solid clean, a bit heavy feeling at catch.

Lolz @ plate loading here

[damufunman]

2/16
AMBW 79.4 kg

Snatches all over the place. Everything was forward, finally got my shit together around rep 4 of the OTM stuff.

Block Snatch Below Knee
50 kg x 4 // Min: 2.1 m/s
65 kg x 3 // Min: 2.14 m/s
76 kg x 3 // Min: 2.37 2.39 m/s
82 kg x 1ff @9 // Make: 2.34 m/s Third rep caught a bit behind
87 kg x 2f // Min Make: 2.35 m/s
90 kg x 1ff // Make: 2.22 m/s
87 kg x 1 x 10 OTM 2 Misses
Everything forward, rep 4 on cleaned up. Except rep 9

Back Squat
100 kg x 8 // Min: 0, Max: 0.84, Avg: NaN m/s
Back Squat w/ Belt
120 kg x 8 // Min: 0.69, Max: 0.8, Avg: 0.755 m/s
130 kg x 8 // Min: 0.63, Max: 0.69, Avg: 0.66 m/s
132 kg x 8 // Min: 0.62, Max: 0.69, Avg: 0.65625 m/s
135 kg x 8 x 2 // Min: 0.56, Max: 0.67, Avg: 0.60375 m/s oops, apparently these are 90% 8RM, no wonder they were hard
135 kg x 8 // Min: 0.54, Max: 0.64, Avg: 0.591 m/s

Superset
DB High Incline Press
50 lb x 10 x 3
50 lb x 8
Plate Back Extension
25 kg x 10 x 3

[damufunman]

2/18
AMBW 79.3 kg

Considering ending this training block early, so YOLO'ed Jerks today and worked up to a max to see what it looked like from blocks, and to rebuild velocity profile. Finally have a Min Velocity Threshold (MVT) I'm happy with. This will be what I use to determine loading based on velocity. I'll work up to a weight some percentage above MVT, ie MVT+5% which tends to be ~90%.
Hit a PR at 129 kg and 130 kg, which were both a bit shaky and pressed out. Need to work on footwork and the drive up, as those two had really short steps which didn't allow me to get as low.
Also Push Press PR triple at 100 kg and tried a fourth but it didn't go.

Push Press + Jerk
64 kg x (2+2)
77 kg x (2+2)
Jerk
90 kg x 2 // 1.81,1.65 m/s
103 kg x 2 // 1.87,1.81 m/s
109 kg x 1 // 1.88 m/s
109 kg x 1 // 1.91 m/s
115 kg x 1 // 1.8 m/s
120 kg x 1 // 1.83 m/s Upper back collapsed in dip, soft lockout.
124 kg x 1 @7.5 // 1.87 m/s Shot up like a rocket. Great drive, good push under
128 kg x f Really short stepped, timid push under and split.
128 kg x 1 // 1.75 m/s Slight press out
129 kg x 1 @9.5 // 1.7 m/s PR Way short stepped.
130 kg x 1 @10 // 1.66 m/s PR!! Drive was ok, split was short, pressed out, and had to shuffle around to hold it.

Push Press
70 kg x 3
Push Press w/ Belt
80 kg x 3
90 kg x 3
100 kg x 3f @9.5 x3@9-9.5 PR missed fourth.

Hanging Knee Raise
x 5 More lats than abs here

[damufunman]

2/20
AMBW 79.4 kg

Considered doing a light day of powers since back was feeling funny, but foolishly decided to stick with the plan and it was pretty awful. Decent 93, then top sets were trash. Front Squats just worked up to top set.

Snatch
55 kg x 3
Muscle Snatch + Snatch
55 kg x (2+1) // 2.67,2.67,2.35 m/s
Snatch
65 kg x 2 // 2.27,2.32 m/s
76 kg x 2 // 2.31,2.24 m/s
82 kg x 1f // 2.26 m/s
88 kg x 1 // 2.17 m/s
93 kg x 1 // 2.14 m/s
98 kg x f Caught a bit forward.
98 kg x f Spectacular miss, body so far forward had to drive forward and throw bar back.

Front Squat
70 kg x 5 // Min: 0.74, Max: 0.81, Avg: 0.77 m/s
Front Squat w/ Belt
85 kg x 3 // Min: 0.75, Max: 0.86, Avg: 0.80 m/s
95 kg x 3 // Min: 0.65, Max: 0.79, Avg: 0.72 m/s
105 kg x 3 // Min: 0.74, Max: 0.77, Avg: 0.75 m/s
115 kg x 3 // Min: 0.62, Max: 0.63, Avg: 0.63 m/s
120 kg x 3 // Min: 0.64, Max: 0.69, Avg: 0.66 m/s
125 kg x 3 // Min: 0.61, Max: 0.65, Avg: 0.63 m/s

https://www.instagram.com/p/CLkfW4cgIhS ... _copy_link
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2/21

Decided to actually go a little lighter, but then added reps via Power Jerks, so not particularly easier...
Power Jerk revealed some things: big jumps back on the Power Jerks, similar to what I sometimes do on Push Press, and drive is cut way short, so definitely need to work on finishing that.

Clean + P Jerk
60 kg x (2+3)
75 kg x (2+3)
90 kg x (1+2)
Clean + P Jerk + Jerk
100 kg x (1+1+1) P jerk drive cut short. Jerk didn't push bar back.
105 kg x (1+1+1) P Jerk jumped way back. Good split
Clean & Jerk
110 kg x 1 // 1.82 m/s
Clean
115 kg x ff

Jerk Support
70 kg x 3
100 kg x 3
115 kg x 2
130 kg x 1, 1, 2

Superset
Deficit Push Up
12 kg x 10 x 4 @6-7
Cable crunch
40 kg x 8 x 4 @6-7.5

https://www.instagram.com/p/CLkmeSQgrNV ... _copy_link

[damufunman]

2/25
AMBW 79.4 kg

Deficit Power Snatch
50 kg x 5 // Min: 2.44, Max: 2.75 m/s
55 kg x 5 // Min: 2.44, Max: 2.68 m/s
60 kg x 5 // Min: 2.51, Max: 2.71 m/s
65 kg x 5 // Min: 2.44, Max: 2.57 m/s
70 kg x 4f // Min: 2.31, Max: 2.5 m/s Ran out of gas on last rep...

Power Jerk
60 kg x 5 // Min: 1.83, Max: 2.04 m/s
70 kg x 5 // Min: 1.78, Max: 2.25 m/s Fifth rep got full extension, but jumping backward.
78 kg x 5 // Min: 1.87, Max: 2.17 m/s Second rep jump back was ok but first rep hit the box
85 kg x 4 // Min: 1.91, Max: 2.01 m/s Only third rep didn't land on plates/jump backward

Superset
DB Overhead Lunge
50 lb x 15 15 reps each side then switch, 25# per hand
60 lb x 10 10 reps each side then switch, 30# per hand
60 lb x 10 10 reps each side alternating. 30# per hand
Bench Dip
BW x 15 x 3 Feet on platform

[mbasic]

how long is a typical session?

[damufunman]

how long is a typical session?

Trying to keep it under 90 minutes typically. Deload/pivot week so manage about an hour last night, and have been about 1:15 for the most part. Rarely will get up to 2 hours these days, but occasionally testing Sn/C&J in one day will creep up to that long.

[damufunman]

3/2
AMBW 79.5 kg

Slow Pull Sn Pull + Snatch NF NH
50 kg x (2+1) // Sn: 2.25 m/s
65 kg x (2+1) // Sn: 1.93 m/s
76 kg x (2+1) @8.5 // Sn: 1.97m/s Brought hips to bar, stayed extended too long.
Slow Pull Sn Pull
82 kg x 2 // Clarked Snatch
Snatch NF NH
82 kg x f @LOL // Sn 1.96 m/s Didn't go under... Need to be able to get under bar this high...
1081 mm ROM, though turns out normally I pull bar to ~1200 mm so the NH (and maybe NF I suppose) really limits how high I can get it.

Push Press + Jerk
50 kg x (5+1)
60 kg x (5+1)
Push Press + Jerk w/ Hold
70 kg x (5+1)
80 kg x (5+1) @7
85 kg x (5+1) @9
80 kg x (5+1)
76 kg x (5+1)

Jerk Dip Squat
105 kg x 3
125 kg x 3
143 kg x 3 x 3 Nearly blacked out reracking set 2. Better valsalva on third set helped. Big breathe helps blackout. Probably should descend slower

Superset
Press in Snatch
30 kg x 8
35 kg x 8 x 3 @6-7
Lat Pull Down
40 kg x 10 x 4 Straight bar medium grip width

[damufunman]

3/4
AMBW 79.8 kg

Slow Pull Cl Pull + Dip Clean + FS + Jerk
60 kg x (1+1+1+1)
70 kg x (1+1+1+1)
80 kg x (1+1+1+1) Clarked first Clean NH... Extra pull. Clean on toes. "
90 kg x (1+1+1+1) Easy Jerk, didn't fully extend
100 kg x (1+1+1+1) Dip Clean forward
108 kg x (1+f) Dip Clean bonked junk and was a bit forward and didn't stick with it.

2 ct Pause Front Squat
75 kg x 5
90 kg x 3
2 ct Pause Front Squat w/ Belt
105 kg x 3
115 kg x 1 // 0.68 m/s
125 kg x 1 // 0.5 m/s
125 kg x 1 @8 // 0.53 m/s This and previous got tunnely, think I can move this slower than without pause... Maybe adjust speed down ~0.05 m/s
106 kg x 3 // Min: 0.64, Max: 0.69, Avg: 0.667 m/s
106 kg x 3 // Min: 0.64, Max: 0.69, Avg: 0.6667 m/s
106 kg x 3 // Min: 0.66, Max: 0.72, Avg: 0.683 m/s
101 kg x 4 // Min: 0.6, Max: 0.69, Avg: 0.6375 m/s
101 kg x 4 // Min: 0.65, Max: 0.72, Avg: 0.6875 m/s

Superset
Low Incline Bench Press, Close Grip
50 kg x 8
60 kg x 8 x 4 @6-7
V-Up
BW x 10 x 4

[damufunman]

3/6
AMBW 79.4 kg

Snatch NF
50 kg x 3 // Min: 2.25 m/s
60 kg x 3 // Min: 2.44 m/s
70 kg x 3 // Min: 2.28 m/s Third rep slid feet back
75 kg x 3 // Min: 2.28 m/s Third rep slight movement back.
80 kg x 2f // 2.28,2.39 m/s Second rep weight forward in pull and sent everything forward.

Clean NF NH + Jerk
65 kg x (2+3) Full extension on Jerks
75 kg x (1+3)
85 kg x (1+3)
95 kg x (1+3)
105 kg x (1+3)
Clean NF + Jerk
110 kg x (1+3),3 Hooked Clean. Tired for last Jerk. Need to split a bit longer. When drive is good split is short...

Push Press
50 kg x 3 m/s
65 kg x 3
75 kg x 3
Push Press w/ Belt
85 kg x 1 // 1.97 m/s
92 kg x 1 // 2.03 m/s
97 kg x 1 @6.5 // 2.03 m/s
80 kg x 5 // Min: 1.87, Max: 2.06, Avg: 1.962 m/s
80 kg x 5 // Min: 1.93, Max: 2.12, Avg: 2.012 m/s
80 kg x 5 // Min: 2.03, Max: 2.23, Avg: 2.128 m/s
80 kg x 5 // Min: 1.96, Max: 2.2, Avg: 2.058 m/s
80 kg x 5 // Min: 1.96, Max: 2.14, Avg: 2.058 m/s

Superset
Good Morning
45 kg x 10
40 kg x 12 x 2
Squat Jump
40 kg x 5 x 3

[damufunman]

3/7
AMBW 80.3 kg

Tried doing a lower-fatigue protocol for Paused Squats, but used my non-paused e1RM, so weight was about 10 kg too heavy, and turned out to be not low fatigue... dropped 2 sets of the planned 8 and knees have been sore for 2 days.

Snatch P Position
50 kg x 3 // Min: 2.33 m/s
60 kg x 3 // Min: 2.31 m/s
65 kg x 3 // Min: 2.29 m/s
70 kg x 3 // Min: 2.31 m/s
70 kg x 3 // Min: 2.19 m/s
75 kg x 2 // 2.20, 2.21 m/s
75 kg x 2 // 2.27, 2.18 m/s

Push Jerk + Jerk w/ Pause
65 kg x (2+1)
72 kg x (2+1) Front foot stepped inward
79 kg x (2+1)
85 kg x (2+1) x 2
91 kg x (1+1) x 2

2 ct Pause Back Squat
95 kg x 3 // Min: 0.74, Max: 0.86, Avg: 0.7999999999999999 m/s No belt
110 kg x 3 // Min: 0.74, Max: 0.79, Avg: 0.7600000000000001 m/s No belt

2 ct Pause Back Squat w/ Belt
125 kg x 3 // Min: 0.69, Max: 0.72, Avg: 0.700 m/s
140 kg x 3 // Min: 0.62, Max: 0.64, Avg: 0.627 m/s A bit slow/heavy, probably need to start at 130-135 next week cuz paused
140 kg x 3 // Min: 0.59, Max: 0.63, Avg: 0.613 m/s
140 kg x 3 // Min: 0.56, Max: 0.6, Avg: 0.573 m/s
135 kg x 3 // Min: 0.54, Max: 0.62, Avg: 0.593 m/s
135 kg x 3 // Min: 0.52, Max: 0.67, Avg: 0.587 m/s
135 kg x 3 // Min: 0.59, Max: 0.63, Avg: 0.613 m/s

Superset
Inverted Row 10, Feet Up
BW x 10 x 3
Plank
25 kg x 36s, 45s, 45s

[damufunman]

3/9
AMBW 80.4 kg

Slow Pull Sn Pull NH + Snatch NF NH
50 kg x (2+1)
60 kg x (2+f) Bar way forward in Snatch first pull and after contact.
70 kg x (2+1)
75 kg x (2+1)
Slow Pull Sn Pull + Snatch NF NH
78 kg x (2+f) Hook first pull rep

Push Press + Jerk w/ Hold
50 kg x (5+1)
60 kg x (5+1) Jerk didn't fully extend
70 kg x (5+1)
80 kg x (5+1) @8.5 Jerk went forward and lazy split, didn't get low.
85 kg x (5+1) @8.5
78 kg x (4+1)

Jerk Dip Squat
105 kg x 3
125 kg x 3
143 kg x 3 x 3First set, second rep pushed hips forward on descent, need to go straight down or a bit back.

Superset
Press in Snatch
35 kg x 8 x 4
Lat Pull Down
40 kg x 10 x 4

[damufunman]

3/11
AMBW 80.2 kg

Slow Pull Cl Pull + Hang Clean, Mid Thigh + FS + Jerk
60 kg x (1+1+1+1)
70 kg x (1+1+1+1)
80 kg x (1+1+1+1)
90 kg x (1+1+1+1) Chest rising too soon in pull
100 kg x (1+1+1+1) Jerk of balance to left, stepped inward
108 kg x (1+1+1+1)
113 kg x (1+f)Missed Clean. Didn't keep close after though contact and bumped/pushed bar away.
113 kg x 4 @9 Ugly ass Clean caught on toes but balanced... Strong Jerk

2 ct Pause Front Squat w/ Belt
65 kg x 5 // Min: 0.78, Max: 0.86, Avg: 0.814 m/s No Pause, No Belt
80 kg x 5 // Min: 0.69, Max: 0.74, Avg: 0.726 m/s No Belt
95 kg x 3 // Min: 0.68, Max: 0.76, Avg: 0.717 m/s
105 kg x 2 // 0.66,0.69 m/s
114 kg x 1 @5 // 0.7 m/s
120 kg x 1 @5.5 // 0.64 m/s
124 kg x 1 @6.5 // 0.6 m/s
105 kg x 3 x 3
100 kg x 4 x 2

Superset
Low Incline Bench Press, Close Grip
62 kg x 8 x 4 @7-8.5
V-Up
BW x 10 x 4 @5-6

[damufunman]

3/13
AMBW 80.5 kg

Snatch NF
50 kg x 3 // Min: 2.22 m/s
60 kg x 3 // Min: 2.42 m/s
70 kg x 3 // Min: 2.07 m/s
75 kg x 3 // Min: 2.26 m/s
80 kg x 3 // Min: 2.29 m/s
84 kg x 3 // Min: 2.21 m/s

Clean NF NH + Jerk
65 kg x (2+3)
75 kg x (1+3) // Min Jerk: 1.79 m/s
85 kg x (1+3) // Min Jerk: 1.71 m/s
95 kg x (1+3)
105 kg x (1+3) // Min Jerk: 1.95 m/s Strong Jerks
110 kg x (1+3) // Min Jerk: 1.86 m/s Very short springy dips.
Clean NH + Jerk
115 kg x (1+3) // Min Jerk: 1.92 m/s PR Jerk for a triple Feet moved on Clean; Clean contact happened a bit early, need to stay patient with extension

Push Press w/ Belt
55 kg x 3
65 kg x 3
75 kg x 3
85 kg x 1 // 2.05 m/s
94 kg x 1 @6.5 // 2.01 m/s
99 kg x 1 @7.5 // 1.95 m/s Finished to far back and weight got onto heals.
80 kg x 5 x 5

Superset
Good Morning
40 kg x 12 x 3
Squat Jump
40 kg x 5 x 3

[damufunman]

3/14
AMBW 80.3 kg

Lighter lifts day, but the variations (Sn Pow Pos and Jerk w/ Pause) seem to slow down the bar speed a lot, so should both be good to get some high quality work in for getting down under the bar without going too heavy. Should be able to use target speeds and get to about the % I want...

Snatch P Position
50 kg x 3 // Min: 2.14 m/s
60 kg x 3 // Min: 2.29 m/s
66 kg x 3 // Min: 2.27 m/s
71 kg x 2f // 2.29, 2.29, 2.21 m/s First rep didn't get bar far back enough overhead
71 kg x 3 // 2.36, 2.3, 2.33 m/s Second and more so third rep a bit too far back overhead
76 kg x 2 // 2.27,2.21 m/s Solid position in catch second rep
76 kg x 2 // 2.14,2.05 m/s Straps slipped a tad, but managed with lower speeds. First rep caught slightly forward, need to really get head through after pulling under. Slow Vpk reps should help with this to practice getting under and through.

Push Jerk + Jerk w/ Pause
65 kg x (2+1)
73 kg x (2+1)
80 kg x (2+1)
86 kg x (2+1) Jerk w/ Pause also slows Vpk. Split Jerk rep right (for) foot moved early before finishing drive...
86 kg x (2+1) Hips sat back in dip, shifted forward right before drive. Front foot short stepped.
92 kg x (1+1) Still slight shift forward, better step.
92 kg x (1+1)

2 ct Pause Back Squat
90 kg x 3 // Min: 0.76, Max: 0.84, Avg: 0.800 m/s
105 kg x 3 // Min: 0.72, Max: 0.81, Avg: 0.767 m/s
120 kg x 3 // Min: 0.6, Max: 0.63, Avg: 0.613 m/s Way too slow, 0.60-0.63
115 kg x 3 // Min: 0.67, Max: 0.69, Avg: 0.680 m/s Better, 0.67-0.69 targeting 0.62-0.68
115 kg x 3 // Min: 0.67, Max: 0.71, Avg: 0.697 m/s
117 kg x 3 // Min: 0.67, Max: 0.7, Avg: 0.687 m/s
117 kg x 3 // Min: 0.66, Max: 0.68, Avg: 0.673 m/s
117 kg x 3 // Min: 0.6, Max: 0.66, Avg: 0.630 m/s
115 kg x 3 // Min: 0.62, Max: 0.65, Avg: 0.637 m/s
115 kg x 3 // Min: 0.6, Max: 0.65, Avg: 0.623 m/s

Superset
Inverted Row 10, Feet Up
BW x 10 x 4
Plank
25 kg x 45s x 4

[damufunman]

3/16
AMBW 80.4 kg

Slow Pull Sn Pull + Snatch NF NH
50 kg x (2+1) // Sn: 2.20 m/s
60 kg x (2+1) // Sn: 1.95 m/s
70 kg x (2+1) // Sn: 1.90 m/s
75 kg x (2+1) // Sn: 1.98 m/s
78 kg x (2+f) // Sn: 1.84 m/s

Push Press + Jerk w/ Hold
50 kg x (5+1) // Jerk: 1.73 m/s
60 kg x (5+1) // Jerk: 1.88 m/s
70 kg x (5+1) // Jerk: 1.78 m/s
80 kg x (5+1) @6 // Jerk: 1.86 m/s
87 kg x (5+1) @8 // Jerk: 1.98 m/s
92 kg x (5+1) @9 // Jerk: 1.89 m/s

Jerk Dip Squat
105 kg x 3
130 kg x 3
143 kg x 3 x 3

Right shoulder sore, so switched out Press in Snatch and Lat Pulldowns with some similar light band work.
Superset
Lateral Raise, Mini Band
1 x 10
2 x 15
Bent Over Straight Arm Pull Down, Mini Bands
1 x 10
2 x 15

[damufunman]

3/19
AMBW 80.4 kg

Session bumped from Thursday evening to Friday around noon during a work webinar. Didn't really get anything from the webinar but ¯\_(ツ)_/¯

Slow Pull Cl Pull + Hang Clean, AK + FS + Jerk
60 kg x (1+1+1+2)
70 kg x (1+1+1+1)
80 kg x (1+1+1+1)
90 kg x (1+1+1+1) Need more drive in Jerk
100 kg x (1+1+1+1)
109 kg x (1+1+1+1) Jerk went a little forward
114 kg x (1+1+1+1) @8 Balance a bit forward in Jerk catch.
Slow Pull Cl Pull + Hang Clean, AK + Clean + Jerk
118 kg x (1+f+1+1) @9 // H Clean(miss): 1.71 Clean: 1.68, Jerk: 1.78 m/s Missed the Hang Clean, bumped it forward with too early shifting knees under, so did a Clean in place of FS. Jerk onto toes during drive.

2 ct Pause Front Squat w/ Belt
70 kg x 5 // Min: 0.58, Max: 0.8, Avg: 0.710 m/s No belt
90 kg x 5 // Min: 0.6, Max: 0.78, Avg: 0.692 m/s No belt
100 kg x 3 // Min: 0.75, Max: 0.8, Avg: 0.773 m/s
110 kg x 2 // 0.72,0.69 m/s
120 kg x 1 // 0.64 m/s
126 kg x 1 @6 // 0.61 m/s
107 kg x 3 // Min: 0.71, Max: 0.75, Avg: 0.730 m/s
107 kg x 3 // Min: 0.72, Max: 0.75, Avg: 0.733 m/s
107 kg x 3 // Min: 0.65, Max: 0.7, Avg: 0.670 m/s
102 kg x 4 // Min: 0.67, Max: 0.74, Avg: 0.703 m/s
102 kg x 4 // Min: 0.67, Max: 0.73, Avg: 0.712 m/s

Low Incline Bench Press, Close Grip
60 kg x 10 x 4 @6-9

[damufunman]

3/20
AMBW 80.7 kg

Snatch NF
50 kg x 3 // Min: 2.34 m/s
60 kg x 3 // Min: 2.26 m/s
70 kg x 3 // Min: 2.16 m/s
76 kg x 3 // Min: 2.18 m/s First rep bumped forward to much, and less leg drive.
81 kg x 3 // Min: 2.21 m/s Third rep didn't bring bar back off floor and speed was lower.
85 kg x 3 // Min: 2.20 m/s Second and third reps caught a bit forward but regained balance.

Clean NF NH + Jerk
65 kg x (2+3)
80 kg x (1+3) Jerk Min: 1.81 m/s
90 kg x (1+3) Jerk Min: 1.74 m/s
100 kg x (1+3) Jerk Min: 1.88 m/s
110 kg x (1+3) Jerk Min: 1.92 m/s Second Jerk rep short stepped and off balance to the left.
117 kg x (f1+1f) Jerk: 1.96 m/s Clarked first clean, second Jerk.

Push Press w/ Belt
55 kg x 5 No belt
65 kg x 3 // Min: 1.94, Max: 2.12, Avg: 2.034 m/s No belt
75 kg x 3 // Min: 2.01, Max: 2.14, Avg: 2.067 m/s
85 kg x 1 // 2.12 m/s
93 kg x 1 // 2.12 m/s
99 kg x 1 @7 // 2.04 m/s
80 kg x 5 // Min: 1.94, Max: 2.06, Avg: 1.998 m/s
80 kg x 5 // Min: 2.04, Max: 2.12, Avg: 2.080 m/s
80 kg x 5 // Min: 2.03, Max: 2.19, Avg: 2.112 m/s
80 kg x 5 // Min: 2.06, Max: 2.11, Avg: 2.082 m/s
80 kg x 5 // Min: 2.03, Max: 2.21, Avg: 2.084 m/s

Superset
Good Morning
40 kg x 10
40 kg x 12 x 2
Squat Jump
40 kg x 5 x 3 // Min: 2.75, Max: 3.01, Avg: 2.842 m/s