Goals & Gains Nu'Keese vs. A Lawyer

FDU

Snatch + OHS

50x2+3
60x2+3
70x2+3

Snatch: Felt weak, 100 was too much today.

80, 90, 100x, 100x, 95(2), 85(2)

Power Clean: Belt

70x2(2)
90x2(2)
110(3)
115

Clean: Belt

90(5)

Bench Press: Time to show off.

80x4(2)

Squat: Belt

90x5
110x5
120x5
130x5
150x5
 
Last edited:
Dungeon

Snatch: No hook grip.

115x3
135x3
155x3

Power Jerk: Belt

70x2(2)
90x2(2)

Power Clean: Belt

70x2(2)
80x2
90x2(2)

Front Squat: Belt

205x2, 3, 2
245x2, 3, 2
265x2, 3, 2

Lunges - 135x10(2)
Back Extensions - 3x8
Hanging Leg Raises (shins to bar) - 3x8
 
Last edited:
FDU

Power Snatch + OHS: No hook grip

50x2+5
60x2+5
70x2+5

Power Snatch

80(3)
90

Clean & Jerk: Belt

70x2+1
70x1+2
90x2+1
90x1+2
100, 110, 120(3)

Squat: Belt

90x3(3)
130x5(2)

Power Snatch + Snatch Grip Push Press: Worked on speed

60x2+5(2)

Lunges - 50x10(5)

Dungeon

Situps - 25x10(3)
Good Morning - Barx10(3)
Jerk Practice - about 30 reps
 
FDU

Power Snatch + Push Press + OHS: Wrist wraps

60x2+3+3(4)

Dungeon

BOR

135x5(3)
155x5(3)

Russian Twists - Yellow/Black Medicine Ball 10(3)
Back Extensions - 5(3)
Box Jumps [large box] - 5(4)
 
FDU

Had wrist wraps and knee sleeves on the whole time, felt strong with them on.

Snatch + OHS:

50x2+2
60x2+2
70x2+2

Snatch: Everyone said they looked the best to date, smooth transitions etc. 95 was a power snatch.

80x2(2)
90, 95, 100

Power Clean: No belt

70x2(2)
90x2(2)
110(3)

Squat: Belt

110x5
120x5
130x5
150x5

Clean & Jerk: Worked on a wider jerk.

70x1+2(2)
90(3)

Lunges - 60x10(5)
GHR - 10, 8, 6, 6
 
Dungeon

Wrist wraps and knee sleeves.

Snatch:

115x2(2)
135x2(2)
155x2(2)

Power Clean and Jerk: Form is getting better

155x1+2(4)
205(4)

Clean:

205x2(5)

Front Squat: No belt

205x3(2)
245x2(3)
265x2(3)

Lots of stretching
 
FDU

Wrist wraps and knee sleeves.

Power Snatch + OHS:
50x2+2
60x2+2
70x2+2

Power Snatch: Last one was the best one

80(2)
85(2)
90

Clean & Jerk: Last set was best

70x2+1, 1+2
90x2+1, 1+2
110, 120, 130

Clean:

120(2)

Bench Press:

175x3
200x2(5)

Squat: No belt

100x4
115x4
135x5, 4, 5

Power Snatch + OHS: No hook grip

60x1+3(7)
 
Dungeon

Wrist wraps, knee sleeves.

Power Snatch + Push Press + OHS:

95x1+1+1
115x1+1+1
135x1+3+3(5)

Leg Curls - 75x10(3)
BOR - 155x5(5)
Lunge [bar in front] - 95x6, 8, 10, 12
Core Stuff
 
Am I correct in assuming you're Snatch grip Push pressing ?
 
FDU

Knee sleeves, wrist wraps, tie up ankle support, belt on PC and squat.

Snatch:

50x2
60x2
70x2
85(2)
95(2)
105x, 105
90, 80(2)

Power Clean & Power Jerk: Belt at 110 and on.

50x2+1(2)
70x2+1(2)
90x2+1(3)
110(2)
120
100x2 - just power clean


Squat: Belt on 110 - 160

90x5
110x5
120x5
130x5
160x5
90x5

Sots Press:

Bar x6(3)
40x6

Lunges - 40x10
GHR - 8(4)
Situps - 15(3)

Stretching
 
Dungeon

Knee sleeves, tie up ankle support, wrist wraps, NO belt.

Snatch:

135x3
155x2(4)

Power Jerk:

155x3(2)
205x3

Power Clean + Clean:

155x1+1(4)
205x1+1(3)

Front Squat:

205x2(3)
235x2(3)
265x2(3)

Power Snatch + Sots Press + Lunge:

95x1+5+3(4)
115x1+5+3(2)

Rollout + Situp - 5+10(3)
Good Morning - 115x5(3)

Stretching
 
FDU

Knee sleeves, wrist wraps, tie up ankle brace, belt on 110 -130 for clean only

Power Snatch + OHS:

50x2+2
60x2+2
70x2+2

Power Snatch:

80(2)
85(2)
90

Clean & Jerk:

70x2+1, 1+2
90x2+1, 1+2
110(2)
120(2)
130 - just clean

Squat:

90x4(3)
110x3
130x3
140x2(4)
120x2

Power Snatch + Push Press + OHS:

60x1+3+6(2)

Some quick stretching
 
Dungeon

Knee sleeves, wrist wraps, tie up ankle brace.

Power Snatch + Push Press + OHS:

135x2+2+2(6)

Lots of stretching
 
FDU

Knee sleeves, wrist wraps, tie up ankle brace.

Snatch + OHS

50x2+2
60x2+2
70x2+2

Snatch: Missed first try on 95 and 105, used straps on 100+105 attempts. Piece of shit platform I was on was like an ice rink.

80(3)
90, 95x, 95, 100, 105x, 105

Power Clean:

70x3(2)
90x2(3)
110(3)
120

Becnch Press: This has gotten weak, I will be benching on Mondays. My lockout on snatch has gotten weak too, this will help.

200x2(3)

Squat: Belt on 140 and heavier.

110x4
125x5
140x5
160x5

Jerk from Rack position: Slipped all over the place on the ice sheet...

70x2(2)
90x2(2)

Lunges - 50x10(5)
Press From Bottom Position - 50x6(6)
Good Mornings - 60x6(6)
 
Dungeon

Knee sleeves, tie up ankle brace, wrist wraps. Did a few extra things.

Snatch + Push Press + OHS:

135x2+2+3
135x2+2+4
135x2+2+3

Bench Press: Done between sets of snatch.

185x5
205x5(2)

Power Jerk: Finished with push presses after last jerk.

135x3
155x2(2)
205x2(2)
225x2
245, 245x1+3

Power Clean + Front Squat + Clean:

155x2+0+0(2)
205x2+2+2(5)

Squat: Belt on 415.

225x5
315x2
365x2
415x2(2)

Rack Jerk: I did these in between squat sets.

275(2)
275x6 PR

Situps - 20(3)
 
FDU

KS, WW, T-U AB

Power Snatch + OHS:

50x2+3
60x2+3
70x2+3
Power Snatch
80x2(3)

Clean & Jerk: Belt on 110 and 120

70x2+1, 1+2
90x2+1, 1+2
110x1+1(2)
120x1+1(2)
Clean
120(3)

Dungeon

KS, WW, T-U AB

Front Squat: Belt on 315 and heavier.

135x3
225x3
275x2
315, 335, 355, 365
315x3(3)

BOR - 155x5, 175x5, 205x5
DB Curl - 50x20, 16, 10
Situps - 15(3)
Leg Raises - 20(3)
 
FDU

KS, WW, TU-AB

Power Snatch + OHS + Snatch:

50x2+2+2
60x2+2+2
70x2+2+2(5)

Jerk from Rack: Alternated lead foot.

70x3(3)
90x2(4)

Power Clean + Clean:

70x1+1(2)
90x1+1(2)

Bench Press: Slow on the way down and paused

175x3(5)

Squat: No belt

90x5(2)
120x5, 3, 5
 
FDU

KS, WW

Snatch + OHS:

50x2+2
60x2+2
70x2+2

Snatch: I was supposed to hit 95x2 for 3 sets. Got it twice the makes and misses were very close.

85(5)
95x2 [1,x;x,x;2;1,x;2]

Squat: Belt on 150 and 170

110x3(3)
130x2(3)
150x3
170x2(2)
 
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