4/4
Vert Jump w/Snatch Grip 50kg 3x3
P CL Below Knee 90x4 105x2x2
C+J 105x1x3 (2+1) 112x1 (1+1)
Front Jerk 90x3 105x2x4
Snatch Press + OH Squat (3+1)50kgx3 (Shoulder smoked)
Back Sqt 100kgx4 130x3x4
4x5
Some random mobility and soft tissue work for my garbage shoulder and IT bands
4/6
Pwr Snatch Below Knee 65x6 75x2x2
Full Snatch to 80x2 80x1x2
Some random mobility work/GH Raise/Rev Hypers
Body just felt like dog shit today so I cut it off before I hurt myself!
4/8
Box Jumps
Pwr Clean 90x6 105x2x2
C+J 105x1 (2+1) 120x1x5
Snatch Grip Press + OH Squat (3+1) 50x1 50x1 60x1 50x1
Back Squat 100x2 120x2 140x2 150x2 160x1 150x2x5
SSB Box Squat up to 150x3(ish-no idea what our SSB weighs so this is a guess)
4/9
OH Squat 60x3x4
Pwr Clean+Push Jerk (3+3) 90x1x3
Clean Pull Below Knee 105x4 120x3x3
Vert Jump Snatch Grip Below Knee 50x3x4 (4 jumps w/ bar then 3 unweighted vertical jumps)
Prowler-4 trips w/90lbs on high handles and 2 trips unweighed with low handles
4/11
OH Squat 60kg 3x3
Pwr Snatch 70x4x3
Full Snatch 80x2x2 85x2 90x2
Sn Pull 80x5 90x3 100x2x2 110x1 120x1
Snatch Press + OH Squat (3+1) 50x1 50x1 60x1
B Sqt 195lbsx4 235x3x4
4/12
P Sn Below Knee 65x5 75x2x3
Snatch Grip DL 80x5 90x4 100x3 110x2x2 120x1
GM (straight leg) 185lbs 3x3
Drop Snatch 70x4 80x3 80x3 90x2x2
4/13
P Cl Below Knee 90x5 105x2x2
C+J (2+1) 105x1 105x1 105x1 100x1 100x1
Cl Pull 120x3x2 130x2x2
Clean DL 140x2x3
Back Sqt 225x4 295x5x4
Snatch Press + OH Squat (3+1) 50x1x3 (one set of presses to failure)
Legs are F’D F’D F’D
4/15
Pwr Snatch 70x3x3
Full Sn up to 80x2x2
-felt like SHIT
back to pwr snatch 75x1 80x1 80x1 85x1
Snatch Pull Below Knee 90x3x4
Drop Snatch 60x3 70x2 80x2
Back Squat up to 330x2 330x1 (no gas in the legs)
4/16 (I woke up with some soreness like I haven’t felt in ages; all my joints were/are a mess)
SSB GM (to low pins) 60x5 60x5 80x5 80x5 100x1 100x1
Sled Drags and some TRX
The 4/15 workout more than anything made me think that I need to dial things down a bit; right now my legs just can’t get recovered from all the work; by the time I get to Friday my legs have nothing left. Gonna take a few weeks to dial down the volume on the Oly lifts, get back to some of the power/strength lifts and let the legs heal up.
4/18
Med Ball Warmup/Foam Roller
Back Jerk up to 140x0 and 140x1 (gotta be close to a PR; definitely a post-sports hernia PR)
-first time I’ve tried anything over 120kg since September; now I want 150
Dips 1x10xBW 2x5 w/45lbs (Shoulders and elbows feel good; want to push these more)
Front Raise 3x8
Fly 3x15
Fat Bar Curl 4x10
Reverse Ab Crunch machine 1min x3
-never had ab cramps like these before; I’m still cramping and it’s been hours
Tomorrow might hurt a little
4/19
“Big circuit” tempo runs
4/20
Med ball warmup
Abv Knee Pwr Snatch 60x4 65x2 70x2x2
OH Sqt 60x3 80x1 100x0 80x2 90x1x2 100x1 110x1 (PR)
Snatch DL to 140x1
Deficit Clean DL 80x5x3
GH Raise 3x6 (against mini band)
Pullup w
4/22
Early AM Sprints
10mx10 20mx10 10m accelerate + 50m hold run x3
Late AM-Quick Upper Body
Javorek DB Complex 1 (all lifts x6) 20x1 30x1 (trying to snatch with a DB in each hand is surprisingly hard)
-DB Upright Row
-Snatch
-Push Press
-Row
-Snatch
Single Arm DB Sotts Press 20x5+5 25x5+5
Front Strict Press (dead stop each rep) 40x5 60x5 70x2 60x5 65x5
Back Strict Press 40x10 50x10 50x10 (no dead stop)
Pullups 3x8
Snatch Grip Row 40x10x3
Also got a shitload of chiro and soft tissue for my back and shoulders; awesome use of Good Friday market holiday
4/23
Dragonboat Practice-2 hrs of rowing and paddling
Med Ball and Sit Up Circuits
4/24
Snatch 60x2 70x2 80x1 85x0 85x1 80x1 85x1 85x1 (w/30s hold) 80x1 (w/30s hold)
C+J 60x2 80x1x2 90x1 100x1x2 110x1x2 120x0x2
Front Squat 135lbs 185x10 185x10
Pullups 4x6
TRX Planks
Lesson: Staying out past midnight and eating very little does not contribute to a good lifting session.
4/25
Front Squat 135lbs 3x10
Front Jerk 60x5 80x2x2 100x1 110x1 120x1 130x1 120x1 130x0 130x1 140x0x2
-that 140 felt close. Starting to find the timing for the bar flex and increasing the speed of my descent.
Back Push Press up to 90x5 then 80x11
Pullups 8x6
Weighted Dips 45x5 45x5 70x5 (last set got by with a little help from my friends)
Front Raise 3x10 superset with DB Flys 3x10
Some fat bar and DB curls
3 Minutes of Ab Hell-TRX Jack Knife Crunches
4/27
Front Squat 135 3x6/Pullups 3x6
3 Position Snatch 50x1 60x1 60x1
Very High Hang Snatch 40x3x3
Full Snatch from Blocks up to 80x1x3
Overhead Squat 50x5 70x3 80x1 90x1 100x1 110x1 120x0 110x1 115x1
Glute Ham Raise/Reverse Hypers
Back/disc is still really irritated from dragonboat paddling on the weekend so I’m being a little cautious with things. I might try the OH squat with a belt next week and see if the 120 or more is there.
Went home for a long weekend and did nothing of note the past 5 days; it was awesome. Back is irritated but not awful and I think some ibuprofen and ice should sort it out.
5/3
3 Position Snatch 3x3 60kg
Snatch to 80x2x3
Front Jerk 60x4 70x3 80x2 100x1 110x1 120x1 130x1 140x0x2 135x1
Back Push Press 60x5 70x5 80x5 90x5 100x4 90x5
5/4 Went to C Springs after work and trained at Front Range WL Club. They’re coached by Paul Fleschler (1992 Olympian and Technical Director at USAW/Resident Coach at the OTC up until after 2008 Olympics). Had to go down there anyways and I hadn’t seen Paul since I took a USAW course and came to a couple seminars from 2004-2006. He has some really strong kids and he gave me some ideas on fixing a few issues with my snatch and clean.
KB Warmup (got to play with heavier KBs like 32-36kgs)
3 Position Snatch 3x3 60kg
Snatch up to 90kgx1x2
Clean and Jerk up to 110x1x3
Clean Pull to 130x3x3
Snatch Pull to 110x3x3
KB Windmill 32kg 2x8+8
5/5 Off
5/6
Complex x3 (Pwr Snatch/Abv Knee Sn/Below Knee Sn/Abv Knee Sn/Below Knee Sn)
Behind Neck Strict Press up to 60kgx5 (reset on shoulders each rep) then 3x5 Behind Neck Press no reset
Pullups 7x6
Prowler + Sled (4 pushes and 4 drags) (I did these in about 9 mins…I then curled up in the fetal position on the ground and puked in the bathroom) I’m a wee bit out of shape.
Prowler Flu: I Haz It
My back is a bit of a mess so I kept it light
5/7-Passed my Level 1 Charter exam!
5/8
Long Warmup/Rev Hypers
Back Push Jerk up to 130x1
Front Push Press to 110x1 then 3x5 @ 90kg
Prowler/Sled 4 each and no flu!!
Couple sets of glute ham raises and plank holds
Back still 50/50 but it’s coming around
5/9
Prowlerx4 Sled Dragx2
Weighted Pullups to 15kgx3 then 5x3 w/ 10kg
Weighted Dips BWx12 45lbsx5x3 55x5 70x3
Pullup x6 x6 x5 x3
Dips x20 x20 x20
Prowlerx4 Sled Dragx2
Back much better but playing it safe with conditioning instead of more Olympic work. Will use the week to condition and hit my upper body hard with an eye towards getting back to proper training next week.
[quote]sledge2 wrote:
5/4 Went to C Springs after work and trained at Front Range WL Club. They’re coached by Paul Fleschler (1992 Olympian and Technical Director at USAW/Resident Coach at the OTC up until after 2008 Olympics). Had to go down there anyways and I hadn’t seen Paul since I took a USAW course and came to a couple seminars from 2004-2006. He has some really strong kids and he gave me some ideas on fixing a few issues with my snatch and clean.
[/quote]
Man it’s too bad they are that far away, it would be awesome to go down a couple of times a month to work with them. What part of the springs are they in?
5/11
Pwr Snatch to 80 for 5 singles
Pwr Clean 80x2x2 90x1 100x1 110x1x2 120x1 100x1
Testing out my back. No Whammy, No Whammy, Big Bucks!
5/11
Pwr Snatch to 80 for 5 singles
Pwr Clean 80x2x2 90x1 100x1 110x1x2 120x1 100x1
Testing out my back. No Whammy, No Whammy, Big Bucks!
5/13
Snatch to 95x1 100x0x2
C+J to 125x1 130x0x2 130x1
5/15
Pwr Snatch to 85x1 90x0x3
Pwr C+J to 120x1
Lots of soft tissue work
5/16
Snatch 50x3x3 70x1 80x1 90x1 100x1 105x0x2
C+J 70x a few 90x1x3 100x1 110x1 120x1 130x0(Failed) 130x0(Failed Jerk) 130x0(Failed)
Front Squat 50x2 80x2 100x1 120x1 130x1 130x1 140x1 150x0 120x1 120x1
WOOOO!!! 100kg! Finally! Nice way to start this Bulgarian block. Check back here in a few weeks and we’ll see if I can still walk much less lift a weight. Some awesome lit at http://weightliftingexchange.com/ with vids and info; surprisingly large amount of info on Abadijiev and the Bulgarians
Been very sick with sinus infection the past few days and finally had to get out and do something
5/20
Pwr Snatch 60xsome 70x1 80x1 80x1 85x0 65x1 75x1 85x1 85x1 90x0
Pwr C+J 60xsome 80x3 90x1 100x1 110x1 120x0 120x1 125x0 100x5 (clean only)
Still feeling 50/50 so I skipped squatting. Not a bad way to start back but damn my right shoulder has been a mess since Monday. Back to the grind.