Some Double 32kg LCCJ progress

Saturday August 16, 2008

Weight: 180 1/2 lbs. Slowly chipping it back down.

Morning:

Z-Health: Neural Warmup II DVD Follow-along

32kg x 5 x 10/10 One-hand swing
32kg x 1 x 5/5 Jerk (PR)

Double 32kg LCCJ
2 x 1 (PR), 2 x 2 (PR), 1 x 3 (PR)

The 32kg one-hand swings felt good and strong. I really squeezed my glutes and relaxed my arms every rep. The bell seemed to just fly up. These used to destroy my hands but no more.

The five jerks with my left surprised the heck out of me as my previous left side best was two. The lockouts were strong but what was really different was how easy it was to control the negative back to the rack position. Previously, I would just drop, pray and catch. The heavy TGUs and all the controlled negative work during my recent 24kg ROP press ladders must be partly responsible.

With the 32kg OAJ feeling comfortable I pushed on to new territory. I'm no Marty Farrell, that's for sure, but for the first time I was able to clean and jerk a pair of 32s. (At 150 lbs, the former RKC, Mutant Marty Farrell, Master of GS Sport, can jerk a pair of 32s an amazing 60 times!) After two singles, I got brave and got two doubles and then a triple. Its clear that since returning from my RKC two months ago, I have gotten considerably stronger .. yeah Hard-Style!!

Afternoon:

Double 32kg x 1 x 10 Swings

24kg MaxVO2 @ :15/:15, 7reps/set
Total: 20 sets, 140 reps in 10 min

24kg x 10 x 5/5 Dead Hang Snatch @ 1set/2min

Double 32kg x 2 x 1 FSq

32kg x 5 x 5/5 Snatch

A very solid workout. The 20 sets of 7 reps per set MaxVO2 was a killer .. barely made it. Originally I was going to work back up to 60 sets at the 6 rep pace (currently at 40 sets) but a discussion for how to train for the TSC with Kenneth Jay, The Dane of Pain, Master RKC, changed my plans. With the TSC less then five weeks away, he advised the following the steps below:

1. Jack up the pace to 7 reps and work up to five minutes of work, i.e, 20 sets. DONE!
   
2. Once there, shoot for ten sets at 8 reps followed by ten sets of 7 reps.
3. If possible train MaxVO2 three times a week.
   
4. Don't train Dead-lifts the day after a MaxVO2 training day as the lower back needs rest.
   
5. Don't bother training timed sets. You should be able to go the full five minutes without rest during the TSC.
   
6. Two weeks before the event, test all three events in TSC order but only do a 20 set MaxVO2 for the snatch test. The Dead-lift and pull-ups tests should be restricted at 85% of current maximums.
   

The ease of the first three sets of five each side of 32kg snatches surprised me. Not wanting to al ready push a heavy workout, I used liberal un-timed rest periods between sets. The last two were much more difficult as my grip was beginning to fade.

Today was a great training day .. I have earned a day off tomorrow.