Chris when are u going to leave that retarded coach?
btw… that “demoted to training with the 5kg bar with helium balloons attached for 3 weeks.” was some funny shit man.
Training on Sunday 3/5/09
Pullup ladder:
5,4,3,2,1,2,3,4,5,4,3,2,1,2,3, stop interrupted by my mom… 4
Training on Monday 4/5/09 at the Univ.
Hand still bitching so no Olylifting.
Zombi Front Squats:
up to 95kg 2reps
---->Ok these are now officially harder than regular Front Squats
Bulgarian Split Squats
45lbs dumbell 5reps
50lbs,
55lbs,
60lbs mini PR
Stretch and run to class.
Training on 6/5/09 at home
RDLs up to 105kg 3reps
Deadlift (conventional) up to 150kg 3singles
Training on 8/5/09 in Bmore
-hamstrings and lower back still sore from DLs
Good to now I can clean and Snatch again.
Did the clean drill again:
Power position: pull+pull+clean
up to 55kg
Bellow the Knees: pull+pull+clean
up to 70kg
Floor 2sec pause @ Knees: pull+clean
up to 80kg… then back down to 75kg
I taped them and I saw 2 problem that I just could not get my head to fix:
-
When the weight is bellow the knees, extend the legs a little more before extending straight UP!
—rarely did I extend my knees a little more, most times I just RDLed it to pass the knees.
-
Extend UP! (like the Cuban coach at the Olympics said: “Extend to the roof, reaching for the roof all the time”)
—rarely did I extend UP on my cleans. I did on most pulls but rarely on the cleans.
—I was also lacking Explosive power.
Got pissed and went over the boxes.
High Box Pulls, going too heavy
80kg x5
90kg x4
100kg x4
110kg x3
120kg x3
130kg x3
stop,
–did a pull with 60kg for shits & giggles…almost hit myself on the chin 
–I was now happy, I think I should do heavy High Box Pulls for warm ups. You know to get that power flowing.
Went for overkill
140kg x2
140kg x2
Back Squats:
-up to 100kg 5reps
-110kg for 2reps, back down to 100kg x2, and down to 60kg x5
tired as hell…
Quick Abs
Go home…
