Easy, Oly, Double Days

Wednesday October 22, 2008

Weight: 180 1/2 lbs

Ate my dinner after 9:30 as I was starved after the Olympic Lifting experience. I woke up with a slightly bruised collar bone. Nothing serious but annoying .. will take it easy today.

Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)

Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback

(BW + 15 lbs) x 2 x 10 Reverse Hyper on home-brew setup

Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback

Elbow complex: 3 sets
A1: 1 x 4 reverse wrist curl with 10 lb shot-put
A2: 1 x 5 wrist curl with 10 lb shot-put

Evening:

Double 24kg x 1 x 3-rung ladder MP
40kg x 2 x 1/1 LCCJ
40kg x 1 x 1r TGU
32kg x 1 x 5/5 Jerk


Thursday October 23, 2008

Weight: 179 7/8 lbs

I decided to conserve energy for tonight's 2nd Olympic Lifting session.

Late afternoon:

Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)

Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback

Olympic Lifts and Assistance Lifts:

20kg x 3 x 3 Power Snatch
35kg x 3 x 3 Power Snatch
40kg x 3 x 3 Power Snatch
45kg x 2 x 5 Snatch Pull
55kg x 3 x 5 Snatch Pull
95lb x 1 x 3 Front Squat
115lb x 4 x 3 Front Squat

There is a great deal of technique involved in the snatch. Learning to assume the power position (flexed ankles, knees and hips) and spring verically while keeping the arms straight is going to take many many repetitions. I have a tendency to lift with my arms so that by the time I am vertical and shrugging, my arms straighten but the bar doesn't move .. a waste of energy. I paid for it too as my right elbow got sore from bending it improperly.

The good news is that my rack position and front squat are getting solid. Coaches Ben Fuller and Jascha [I don't know his last name yet] have been extremely patient and supportive. Both of these guys are insanely strong, each being able to power snatch close to 300lbs. Ben folllowed that up by doing sets of snatch pulls with 418lbs.

Friday October 24, 2008

Weight: 180 1/2 lbs

I was starved last night after the Oly lift session and ate very late hence a little weight gain.

Morning:

Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)

Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback

(BW + 15 lbs) x 2 x 10 Reverse Hyper on home-brew setup

Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback

I love the above morning sequence seems to be very effective for general flexibility, mobility and lower back health.

Deadlift (lbs):
220 x 1 x 5 Conventional plus 38lbs of chains
200 x 1 x 5 Sumo plus 38lbs of chains

Late Afternoon:

Double 24kg x 1 x 5 MP
Double 24kg x 1 x 10 Swing

Double 24kg x 1 x 5 C&P
Double 24kg x 1 x 10 Swing

Double 24kg x 1 x 5 Front Squat
Double 24kg x 1 x 10 Swing

Double 24kg x 1 x 5 MP
Double 24kg x 1 x 10 Swing

Double 24kg x 1 x 5 Front Squat
Double 24kg x 1 x 10 Swing

Double 24kg x 1 x 3 rung ladder MP
Double 24kg x 1 x 10 Swing

Double 24kg x 1 x 5 Front Squat
Double 24kg x 1 x 10 Swing

24kg x 1 x 3 3 rung ladder MP
Double 24kg x 1 x 10 Swing

Double 24kg x 1 x 5 Front Squat
Double 24kg x 1 x 10 Swing

Double 24kg x 1 x 3 rung ladder C&P
Double 24kg x 1 x 10 Swing

Double 24kg x 1 x 5 Snatch

Lots of rest between each pair. This was very tough but necessary to continue my double presses.

Volume: 19758 lbs