Wednesday, December 23, 2009

Good energy, right shoulder hurting on snatch but not if I really commit to the catch.

Snatch (Mid-Thigh)

44Lbs (3x3)
66Lbs (3x3)

Snatch (Above Knees)

88Lbs (3x3)

Snatch (Below Knees)

99Lbs x3

Snatch*

110Lbs (2x2)
121Lbs x2
132Lbs x1
143Lbs x1
154Lbs x1
163Lbs x1
167Lbs x1

* The 167 was surprisingly easy but slightly messy technically- I was certainly good for 78kgs and probably 80kgs.

Clean & Jerk*

88Lbs x2
110Lbs x2
154Lbs x1
198Lbs x1

* I only had 10 minutes to do my C&J's- did all 4 sets in that time-frame, and just smoked the crap out of 90kgs- this was perhaps the first time 90 felt "easy" and I was certainly good for 100kgs today.

I suspect I'll hit 80/100 (176/220) next week.

Monday, December 21, 2009

Good energy, right shoulder hurting on snatch

Snatch (Mid-Thigh)

44Lbs (3x3)
66Lbs (3x3)

Snatch AK

88Lbs (3x3)

Snatch BK

99Lbs x3

Snatch

110Lbs (2x2
121Lbs x2
132Lbs x1
143Lbs x1
154Lbs x1

Shrug-Shrug-C&J

44Lbs (3x1)
88Lbs (3x1)

Clean AK & Jerk (2+1)

110Lbs (3x1)

C&J

132Lbs x1
154Lbs x1
176Lbs x1
198Lbs x1

* Working on a shorter, springier jerk drive, seems to help for the most part

Back Squat

44Lbs x5
154Lbs x5
220Lbs x1
264Lbs (4x2)

Training: December 19, 2009

Inverted Rows On Blast Straps: BW (5x3)

Feet-Elevated Pushups:
BW (5x3)

Power Clean & Jerk

44Lbs (3x3)
66Lbs (3x3)
88Lbs (3x3)
110Lbs x3
132Lbs x1

Training: December 17, 2009

Good energy, no pain except shoulders feel tired/overtrained.

Snatch (Mid-Thigh)

44Lbs (3x3)
66Lbs (3x3)

Snatch AK

88Lbs (3x3)

Snatch

99Lbs x2
110Lbs x2
121Lbs x2
132Lbs x2
143Lbs x1
154Lbs x1
160Lbs (3x1)*

* Maybe the strongest and most consistent snatch session I've ever had- working on cleaning some thing up and was super-consistent on all of these.

Shrug-Shrug-C&J

44Lbs (3x1)

Clean Mid-Thigh & Jerk (3+1)

44Lbs (3x1)
88Lbs (3x1)

Clean AK & Jerk (3+1)

110Lbs (3x1)

C&J

132Lbs x2
154Lbs x2
176Lbs x1
191Lbs (2x1)*
191Lbs xC

* Working on a shorter, springier jerk drive, seems to help for the most part

Back Squat

44Lbs x5
132Lbs x5
198Lbs x3
242Lbs x1
286Lbs (4x1)

Ice Left Knee: 15 Mins

Training: December 16, 2009

Jerk Recovery

44Lbs (3x5)
88Lbs (2x5)
132Lbs x5
176Lbs x5
198Lbs x5
220Lbs (3x4)

Jerk From Behind

44Lbs (2x5)
66Lbs x5
88Lbs x5
110Lbs x3
132Lbs (4x3)

Push Press

44Lbs (2x5)
66Lbs x5
88Lbs x5
110Lbs (3x5)

Chins

BW (3x5)

Training: December 14, 2009

No pain, energy good today. Weighed 217.8 today. Non nom nom.

Working on cleaning up a few bad habits I've drifted into over the past several months:

Bad Habit #1) The Rolling Start. A static start leas to more precision and consistency.

Bad Habit #2) Rushing The Hips: Hips forward too soon = bar loop= lose bar behind.

Bad Habit #3) Hyperextended Pull: Leads to same bar loop issue.

So with that in mind, working on multi-position drills and static starts, and for the most part it felt pretty good.

Snatch

Bar x Stuff

Snatch (Mid Thigh)

66Lbs (3x3)

Snatch AK

88Lbs (3x3)

Snatch BK

99Lbs x2

Snatch

110Lbs (2x2)
132Lbs (2x3)
143Lbs (3x2)

Shrug-Shrug-C&J (3+1)

44Lbs x2
88Lbs (3x1)

Clean (Mid Thigh) & Jerk (2+1)

110Lbs (3x1)

Clean BK & Jerk

132Lbs x2

Clean & Jerk

132Lbs x2
154Lbs x2
176Lbs x2
187Lbs (3x1)

This was my last single:

Squat

44Lbs x5
132Lbs x3
176Lbs x2
220Lbs x2
242Lbs x2
264Lbs (4x2)

Ice Left Knee: 15 Mins

Training: December 12, 2009

Good energy today, nothing hurts. Saturdays are kind of a "pick-up" day for me- whatever I can get on that fells productive and non-knee-threatening.

Power Clean

88Lbs x3
110Lbs x3
132Lbs x3
154Lbs x3
176Lbs x3
187Lbs x2
198Lbs x1
220Lbs x0

Bouncing Stiff-Leg Deadlift

198Lbs x10
220Lbs x10

Chins

BW (5x3)