Saturday, November 22, 2008

Back to back Oly Sessions

Saturday November 22, 2008

Weight: 181 lbs

40kg x 2 x 3 Squat Snatch
45kg x 2 x 3 Squat Snatch
50kg x 2 x 3 Power Snatch
50kg x 2 x 3 OH Squat
55kg x 2 x 2 Power Snatch
55kg x 2 x 2 OH Squat
60kg x 2 x 1 Power Snatch
60kg x 2 x 1 OH Squat (PR)
65kg x 2 x 1 Power Snatch Failure

24kg x 3 x 2/2 Kettlebell TGU
24kg MaxVO2 :15/:15 8 reps/set: 6 sets

Snatch Pulls
145 x 2 x 5
150 x 2 x 6
155 x 1 x 6
160 x 1 x 2
170 x 1 x 2
175 x 1 x 2
180 x 1 x 2
185 x 1 x 2

Front Squats (1lbs)
135 x 1 x 3
145 x 1 x 3
155 x 1 x 3
165 x 1 x 3
175 x 1 x 3
185 x 1 x 2
195 x 1 x 1 (PR)

As soon as I worked up to 50kg for my Oly snatches, I was not comfortable with squat snatching it so I power snatched and then when the bar was OH I did one or two OH squats. The singles with 60kg were very tough. The attempts of power snatching 65kg might has well have been 600kg because it wasn't even close. I will have to build up a solid squat snatch to 60kg and then attempt 65kg again when I'm stronger and have better technique. I can see that a 82kg BW snatch is probably at least a year away if not more .. so humbling yet so challenging!

The snatch pulls and front squats were done in my basement in the evening. When I purchased a second set of inexpensive Olympic bar and weights (to make sure I had enough weight for my Sep TSC hosting), the craigslist seller threw in his bench. I never planned on using it but it turns out that the bench rack was adjustable for with a highest height suitable for front squats. Not having a spotter or any cushioning on my concrete floor where my rack is located, I carefully worked up to a PR with minimum 2 minutes between sets to make sure I was completely recovered.

Total Volume: 12900 lbs

Sunday November 23, 2008

Weight: 179 lbs

The two pound drop in weight was due to all the dancing I did last night at pre-holiday party I was invited to.

I normally do not the 4 day Oly program which requires both Sat and Sun as my S.O. usually has plans for one of those days. However she caught a bad cold so went today as well knowing I would be pretty challenged considering the effects of yesterdays double session.

Oly session:

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

40kg x 3 x 2 C&J
45kg x 3 x 2 C&J
50kg x 5 x 2 C&J
55kg x 2 x 2 C&J
60kg x 6 x 1 C&J
50kg x 4 x 1 C&J
50kg x 1 x 3 Rack Jerks
60kg x 1 x 1 Rack Jerks

45kg x 3 Barbell Lunge Walks

Everything felt heavy today! Both coaches gave me many cues to help my rectify the many problems with my split jerk. Although the volume was one-third of yesterdays, I was completely exhausted. I had very little left for the rack split jerks with particular difficulty with the negative .. that is, dropping the bar back into the rack for the next rep.

After the session, my coach explained that it does take about a year before everything clicks after which progress accelerates. This was exemplified today when one of the women lifters broke throw many snatch barriers and added a gigantic 10kg to her squat snatch. She has been at it for just over a year and her form looks excellent. Another lifter, a soccer player, who is the same height as me (5'9") weighs only 135 lbs and is power snatching 70kg (154 lbs), BW plus! Again he too has only been at it a year. Both these folks are very inspiring examples to say the least.

Total Volume: 4400 lbs


Martin Schap said...

60kg is a wheel on each side! Very nice on the snatches. Your hard style background seems to be carrying you along nicely as you embark on this o-lifting venture. As an aside, when I built my full squat snatch up to approaching bwt last fall it had a noticeable impact on my KB snatch numbers. (They went up.)

Franklin said...


Correct, a blue 20kg wheel on each side .. the color coding is very cool feature of Oly lifting.

Congratulations on a close to BW Oly squat snatch!! Now that I am in the trenches I know how tough that is!

Colin said...

I am still very jealous of the excellent training opportunities you guys have.

60kgs snatches and OH squat very impressive. One year from now you will blow my mind with your totals.

Franklin said...


I now understand what you meant by a wheel on each side .. a set of 45 lb plates and 45 lb bar. I am so used to my club's Werksan Bumber Plates which are in kilos, it didn't click at first.