12/7
Clean from Blocks 2x3 High Hang Clean 2x3
C+J up to 110kg for 4 singles and 3 singles at 100kg
Couple sets of Clean Pull
Sotts Press 3x3
Back Squat up to 2x2 @ 275lbs
12/8
High Hang Snatch 2x3 Block Snatch 2x3
Full Snatch up to 5 singles @ 80kg and 5x3 @ 60kg
Snatch Pull 5x5
Push Press 3x3
1 1/2 Front Squats up to 100kg for 2x2
Abs and Low Back
Going home for the next 5 days so I took yesterday and today to work myself over a bit. I think have a test day in a week or so and see what happens. Right now I’d be lucky to break a 200kg total; just gotta keep grinding away in this program and let it happen. The pulls are getting much better amd I’m a believer that it will translate into a higher total. I like what the Russians (Alexeev especially) have said regarding compating; they mention competing no less than 6 time in a year including local/nats/worlds. Medvedyev’s plan is buult around the idea that you do a large percentage of your 90+% lifts in competition vs in the gym. Interesting idea when you think about working away in the gym all year vs an actual competition and the different effects this has on CNS/hormones/etc.
Maybe not the smartest day to take maxes but I was curious and I’d like to start back on the Medvedyev program with some legit maxes. If i’m taking max/contest days every few months then I’ll have plenty of time to retest; just need to get back to work. Not bad; basically I’m right where I was before I ripped up my abs. Gonna test out my front and back squat and potentially the jerk and start onto a regular program again this weekend.
Left IT band is bound up something fierce but everything felt pretty snappy. I had a weird knot in my left glute/hamstring that I just couldn’t work out and that kinked my squats a little bit. Off day today to do plenty of stretching/foam rolling/lacrosse ball work.
12/25-Merry Christmas/Happy Chanakah/Happy Kwanzaa
-Hour or so of semi-sprint work and some med ball throwing; it was in the 50’s in Denver. Getting some pain-free speed back.
12/27
Pwr Snatch 60kgx4 60kg 2x2
Full Snatch 73x3 80x1x2 (supposed to be 3 singles but I missed the last rep twice)
Snatch Pull 81x3 90 5x2
Snatch Grip Press 5x3 60kg
Front Squat 205lbsx4 235 4x2 (need to bump this max up a little)
Spent 13 hrs in the car yesterday and had a really bad/nonexistent day of eating so it was a subpar day on the platform. Presses and front squats felt great but had no speed. I need to write out a more consistent warm-up and pre-training stuff like jump work; I’m either over-doing the warmup or under-do it and I’m slow and cold until the 2nd/3rd movement.
12/29
Good Warmup/Bunch of KB work
Hang Clean 85kg 3x3 (fast and sharp)
C+J 95x2x2 105x1 110x1
-everything felt off from start to finish with these sets
Clean Pull + C+J (2+1) 85kgx1x3 (two clean pulls then a C+J)
Squat Press 40kg 4x3
Back Sqt 255x4 275x4 (something went shithouse in my R knee so I cut these off; babying my back squats too much)
Planks and Pullups
Debating cutting out the hang cleans and instead going off of blocks when program calls for “above knee” work. Every day I work out of the hang I seem to have a subpar classic lift.
12/30
GPP-Rower Sprints/Lots of KB work/Pullups
Hypers 3x6
Front Jerk 90kgx3 110kgx3 110kgx1x3 (felt unstable so I cut the weight; supposed to be 120 for three singles)
Front Sqt 90kgx3 90kgx3 100kgx3 100kgx3
1/1/11 Merry New Year!
Box Pwr Clean 75kgx6 85kgx4x2
Full Snatch 75kg 4x3
Sn Pull + Full Sn (2+1) 65kgx3
Snatch Press 50kg 303 (shoulders still feeling a little rough)
Back Sqt 255lbsx3 290 3x3
15 mins of Abs/Planks/Low Back
Nice little in between day. Last week of the first prep block. The next block gets a little interesting with some complexes and variations; should be fun.
1/5
Pwr Sn+OH Sqt 50kgx2+2 60x2+2 60x2+2 65x2+2
Full Sn 70x2+2 80x1 80x1 85x1
Sn Pull + Full Sn 70kg(2+1)x4
Back Sqt 255lbsx4 290 4x2
Sn Pull from Blocks 80x3 90x3x4
I think I need to give up on these shoes and order a half size smaller. Feet are just floating all over the place and the stability isn’t what it was with my old shoes. Just wish I could find some of the older blue and silver Adistars; those things fit perfectly.
1/6 (Blew through this way too fast tonight)
CL Pull + CJ (2+1) 80x1 90x1 100x3 (two clean pulls then a clean and jerk)
Snatch Grip Jerk 185x3 225x3 255x2
Pullupsx25
Skipped the GPP because I was so damn late. Last workout of this block; if I can get this shoulder squared up I’m excited about how I’m feeling. Everything is fairly smooth if I can get the issue with my shoes squared away.
1/10
Pwr Snatch below knee 60x3 70x2x2
Full Snatch 75 4x2
Snatch Pull below knee 90kg 4x2
Drop Snatch 60kgx3 70kgx3 80kgx3
Back Squat 255lbsx2 295 4x2
Planks/KB Windmill/Rev Hypers
Everything was nice and sharp; walked out feeling good and fresh. Rest day tomorrow but since I managed to leave my clothes at the gym I might sneak in for some easy cardio or something.
1/12
Pwr Clean 80kgx4 90x2x2
C+J 100kgx1x2 (2 Cleans +1 jerk=1 rep) 110x1x2 (normal c+j)
C Pull 110x3x4
Snatch Press + OH Squat (3+1) x3 (55kg; R shoulder still give me fits with the press from the back)
C Pull + SLDL 110x2 120x2x2
1/13
P Cl + Jerk (2 cleans + 2 jerks=1 rep) 85kgx3
Cl Pull from Below Knee 100x4 110x2x3
Snatch Grip Vert Jump 60kgx3x2 50kgx3x2
GPP
-handstand holds (trying to load the top of the jerk without actually pressing to help the shoulder)
-Pullupsx30
-Kneeling jumps 3x3 Full verts 2x3 (credit card hops) Kneeling jump to vert 2x3 (pain free full effort jumps!)
-Rowing: 15s sprint/45s recovery row x10 (that’s about as cardio as I get right now)
1/15 (Felt like dogshit today; no energy)
Pwr Snatch 65kgx4x3
Full Snatch 70x2 75x2 80x1 80x0 (Missed this 4 times; keep catching on my toes. I don’t even remember the last time I missed this weight. NOT a good day)
Sn Pull 80x3 90x2 100x2 100x2 100x2
Snatch Posture (60kg holds for time in the catch position) x4
Back Squat 255x2 285x2 325x2x3
1/16
Sn Pull from Below Knee 60kgx4 70x2 75x2x2
Sn Pull to SLDL 75x4 80x3 90x2 100x2
GM 225lbsx3 255x3 255x3
Some pullups and other GPP stuff
Got the Yoke out for a few runs with somewhere around 450-500? No belt and nothing special; just feeling it again. Metal stored outside in the winter is COLD.