1/17
Pwr Cl Below Knee 80x4 (90x2)x2
Squat Clean (100x2)x5
Cl Pull 110x3 (120x2)x2
Cl Pull to SLDL (130x2)x3
Back Sqt 255lbsx2 (295x2)x6
Roller/Planks/YWLT shoulder rehab
Total 180 from Saturday; everything was very sharp and fast. No overhead work this week so I might push the pulls and squats a little more; giving my shoulder some time to heal up.
1/19
Snatch High Pull/Below Knee 65kg 3x3
Full Snatch Pull 80x3 90x1 100x1x3
Snatch High Pull/Abv Knee 65 3x3
GM 225lbsx3 255lbsx3 275lbsx3
Back Squat 255lbsx3 295x2 (325x2)x3
Bunch of Glute Hame Raises-just got it today!
No overhead is helping the shoulder a little but not sure how much; guess we’ll find out on Saturday!
1/20
Snatch Pull to SLDL 70x4 80x3 90x3 100x2x2
Snatch Grip Vertical Jump 60 3x3
Snatch Pull 100x2x3
GPP
-GH Raises/Pullups/Single and Double Leg Box Jumps/Curls for the Girls/Little Core Work
-15s on/45 off rower intervals x10
1/22
Box Jumps/YWLT x2
Pwr Clean 80x4 90x2x3
C+J 100kgx1x2 (2+2) 110x1x3 (reg c+j)
Box Clean Pull 110x2x2 120x2x3
Back Squat 255x3 295x3x3
1/23
Single Leg Box Jumps and Shoulder Warmup
Pwr Snatch from Below Knee 65kgx3x2 70x1x2
Full Snatch 70x2 80x1x5 (still having issues with getting on my toes with the catch but these pulls are flying; I almost think 85 would be easier because I wouldn’t be able to pull it as high)
Sn Pull 90x2x3 100x2x3
Snatch Press + OH Sqt (3+2) 60kgx3
Back Squat 255lbsx4 295x4 325x2x2 (REALLY coming around)
Drop Snatch 65kgx3 75kgx3 85kgx1x3
Planks and quick stretch/roll
Long session but very good and sharp. My full snatch is still uncomfortable and having trouble figuring out why. Probably just need more drop snatch work and posture work in the catch position; maybe I’m letting the weight crash my shoulders instead of staying tight. If I can sort that out then I’m feeling pretty good about training right now. Have a test week coming in two weeks and not sure what to expect. Maybe 95-125? 10kgs in 8 wks or so would be pretty ridiculous but not impossible since I’ve been up in that range in the last 6 months. Definitely want to test my snatch and C+J along with back squat and maybe vertical. No need to test the front squat since I haven’t front squatted much at all in this cycle but it looks as if that changes in the next cycle.
Wrong date on last entry; should have been the 1/24
1/26
Pwr Clean 90kg 3x3
C+J 100kgx2x5
Below Knee Clean Pull 100x4x2 110x2x3
Clean Pull to SLDL 120x3 130x2x2
Back Squat 255lbsx2 295lbsx2x4
Everything was very snappy tonight. Little worried about the clean because everything feels like it’s basically a power clean and a front squat; I’m not really needing to dive under it like I used to. That’s a good thing; I just don’t want to be slow to the catch. I’m overthinking it; it’s the first time I can remember where my pull doesn’t feel like total garbage. I’ll take it.
1/27
Below Knee Pwr Clean 90kg 3x3
Clean Pull 100x3 110x2 120x2x2
Jerk 100x2x2 110x1x4
GPP
Pullups/Bent Over Rows/Handstand Holds For Time/Glute Ham Raises and a ton of core work
R shoulder feels like donkeyballs; that is all.
1/27
Below Knee Pwr Clean 90kg 3x3
Clean Pull 100x3 110x2 120x2x2
Jerk 100x2x2 110x1x4
GPP
Pullups/Bent Over Rows/Handstand Holds For Time/Glute Ham Raises and a ton of core work
R shoulder feels like donkeyballs; that is all.
1/29
Kneeling Jumps worked up to 40kgx2
Abv Knee Pwr Snatch 60kgx2x4
Full Snatch 70kgx2x2 80kgx1x2 90kgx0 x0 x1
-MILES of pull but I keep leaving the bar in front rather than fixing it behind the head. Having the same problem with the jerk; will work Drop Snatches and Jerks a bit more as part of warmup to re-set these patterns
Pwr Clean 85 3x3
C+J (2 cln/1jerk) 85x1 100x4
Front Squat 165lbsx4 225x4x4
1/30
60kg Jerks and Drop Snatches-really trying to work fixing the bar behind my head
GH Raise-somewhere around 6-8 sets or so?
TRX plank and core work
Maybe did too much for a supposed “off day” but feels good to move around. Tomorrow completely off and then a heavy c+j on Tuesday. 2 weeks from today I think I’ll take my comp day and see what’s what. Biggest problem is I only have 6 workouts scheduled in the next two weeks; boredom sets in FAST. Tom Petty had it right: the waiting is the hardest part!
1/31-Change of Plans
The work thing that was supposed to happen tonight got postponed so I decided to get my last heavy day in and then get two full days off before I finish up the week’s training. Got a bad night of sleep last night and definitely did too many GH raises yesterday!
Kneeling Jump 3x3
Pwr Snatch 50kgx4 60x4 65x4
C+J 90x1 (2+1) 100x1 (2+1) 110x1 120x1
-Jerk still feels off; it’s more like a glorified split push press I think. No SNAP to it)
Clean Pull 120x2x2 130x1 135x1 140x1
Snatch Jerk 65x2 75x2 85x2 85x1
Back Squat 165lbsx4 225x3x2
I’ve definitely never recovered from a 110 or a 120 squat clean as fast as I did these. If I could get the jerk squared away I’ll be very happy. Wondering if it might be a question of shoulder mobility needing some work or maybe I’m not doing enough upper back work to counter all the OH pressing?
2/3 (2 days in a row off and didn’t do any rolling or stretch; REALLY stiff)
Roller/GH Raise
Kneeling Jump bwx3 w/barx3 40kgx3
Pwr Clean+Push Jerk 90kgx1 (2+2) 100kgx1x4 (1+1)
Clean Pull 100x2x2 110x1x2 (abv knee) 110x2x2
Clean Pull+SLDL 110x2x2 120x1 130x1
Back Squat 240lbsx3 315x3x4 (this felt WAAAY heavier than it should have; legs were just not feeling it)
GH Raise/Reverse Hyper/Roller/Stretch
2/5
GH Raise 2x8 Kneeling Jump 2x3
Full Snatch 50x3 60x2 65x2 75x2 80x1x2 (all smoked; feeling very fresh but a little stiff)
Snatch Pull Abv Knee 90kg 3x3
Snatch Pull+SLDL 100x2x3
Squat Clean 90x2 100x1x4
GH Raise 2x8/KB Windmill 2x10 each side/Planks and Side Planks
2/6
Full Snatch 60x2 65x2 70x2 75x2x2
Snatch Pull 90x2x2 100x2x2
Pwr Clean 80x2 90x2 100x2x2
C+J 100x1x5
Finally might have some ideas to fix the jerk thanks to Monopoly! Everything today felt slow and shitty; bad sleep and food all weekend not helping matters
2/8
Pwr Snatch 65x2x2 70x2x2 back to 50 for a couple doubles (the timing on this feels awful)
Pwr Clean + Power Jerk 90x1x4
Clean Pull 100x4 110x2x3
Front Squat 195x3 245x3x3
The shitty thing is this: I’m using the prescribed taper for a max effort on Saturday and I feel like I’m getting weaker! Going from training 5 days a week to 3 is a bit of shock to my body
Dude, you didn’t even mention the best part of that workout!!
Oh you mean the part where every single figure competitor that trains at Armbrust simultaneously showed up to train legs? How could I possibly forget that? It was like the salmon of Capistrano!
2/12
Good long warmup
Snatch 90x1 95x1 100x0
C+J 110x1 120x1 125x1 130x0
The 90 and 95 snatch were very sharp; the 100kg felt like it mind as well have been 200kg. Same for the 120-125. 130 was a solid clean but caught it on my toes and couldn’t get my heels down. Not used to being this fast with my second pull; it’s coming out really sharp. New shoes (that fit) coming Tuesday and will take another “control” competition in 4 weeks.
2/15
New Shoes; hopefully the last pair of Olys for awhile!
Box Jumps
Pwr Clean + Jerk 90kg x3 (2 clean + 1 jerk)
Back Sqt up to 385x1 (this doesn’t feel heavy but it’s awkward. New shoes fit great but they’re stiff as hell; gotta break them in a bit)
Snatch Push Press 80kg 3x3
Seated GM 185x3 225x3 225x3
2/17 (Back to Work)
Full Snatch 70x3 80x2 90x0x2
-Felt flat all night. Backed this down to 80 and did a few doubles.
Sqt Clean 90x2 105x1x3
Jerk 105x2 120x1x2
Cl Pull off Blocks 105x2x3
Squat Press 3x3 40kg
Front Squat 205x2 255x3x5 (my form has gone to shit; this was way harder than it should have been)
Chiro says my posture has gone slumpy (I’ve noticed it recently in my middle back) and I think that might be contributing to my misses where I’m leaving the bar in front. Lots of rolling and lying with a wedge in my back to straighten things out. Next 5 days are stacked as I’ve basically condensed 8 days of lifting into them so I can avoid any structured training in California next weekend.
Girl Scout Cookies FTW
2/19
Box Jumps
Full Snatch 70kgx3 80x3
Snatch Pull from Blocks 90x3x3
C+J 105x1 120x0x1 (missed jerk; left it in front) 120x1x2 (MUCH better
Split Jerk w/bar on back 100x3 100x3 110x4
Back Squat 270lbsx2 310lbsx2x4