Tuesday November 18, 2008
Weight: 181 lbs
I blew up to 183 1/2 on Sunday after late night dinners and drinks two nights in a row. Yesterday I went back to 100% PN compliance and almost got back to 180. I gave my sore left wrist another two days of rest and picked up some nylon velcro wrist supports for evening Oly session.
Evening Olympic Lifting Session:
Z-Health: Neural Warmup Level 2 (Dynamic Joint Mobility)
30kg x 2 x 5 Squat Snatch
35kg x 2 x 5 Squat Snatch
40kg x 1 x 3 Squat Snatch
45kg x 1 x 3 Power Snatch
50kg x 1 x 3 Power Snatch
55kg x 1 x 2 Power Snatch
60kg x 1 x 2 Power Snatch (PR)
40kg x 1 x 5 Snatch Pull
50kg x 1 x 5 Snatch Pull
55kg x 1 x 5 Snatch Pull
60kg x 1 x 5 Snatch Pull
65kg x 1 x 5 Snatch Pull
100kg x 1 x 5 Olympic Dead-lift
110kg x 1 x 5 Olympic Dead-lift
115kg x 1 x 5 Olympic Dead-lift
120kg x 1 x (3,2) Olympic Dead-lift with straps
BW x 2 x 3 Tactical Pullup
BW x 1 x 4 Tactical Pullup
The wrist supports proved very effective as I had no pain at all. Tonight was the first time I performed squat snatches using light weight. I had no problem with flexibility although I need to bring my feet in further and less pointed out to the sides. I had the same problem with my kettlebell front squats but eventually was able to correct as I am sure I will with the squat snatch as well.
After the work with the squat snatches, Coach Fuller let me work up to a max power snatch (the bar is caught in an above parallel squat position before recovering and standing up). My previous was PR was 45kg so I had a big jump to 60kg. However my form for double with the 60kg has a lot to be desired but nonetheless it was a legitimate lift. This is a great confidence builder for me .. the last session I was very frustrated as the weights were so light I couldn't get enough feedback to do perform my lifts correctly.
Last were the Olympic dead-lifts. These are performed using a hook grip (index and middle fingers wrap over the thumb) and with the knees extending fully first and then the hips .. this is how the 1st pull is performed with the Olympic Snatch and C&J. I also GTG-ed some tactical pullups through out the session. I have lost quite a bit strength with these but I know I will gradually get it back.
Total volume: 10400 lbs
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9 comments:
that is why I cannot do O lifts...my wrists get to injured!
Be careful with those wrists of yours!!!!
franz,
Its funny that the Oly snatch used to look like only insane madman would perform them due to the nature of its explosive squatting movement in what looks like a extremely precarious position for the arms and shoulders. The recent accident at the Beijing Olympics where a top contender horribly snapped his arm after a failed snatch attempt didn't do much to dissuade me of this view.
However, now having started training both the snatch and C&J, its the latter that really puts tremendous strain on the wrists. Thursday night is my next C&J training session and I plan to lift very conservatively .. your words of caution are taken quite seriously.
Oh my!!
Olympic lifts??
Unknown territory and it scares me.
Geoff Neupert RKC Senior is the expert in Oly.
There is something about a barbell snatch with an appreciable weight that no other movement can come close to. I guess maybe because it is the fastest lift. Nice PRs by the way. If you keep at this you will be looking at a bwt snatch, and that is something relatively few men have accomplished.
taikei,
The plan was to do two kettlebell sessions and three Oly ones per week. I found out quickly that Oly lifting is so demanding in its own right, that for the time being the KB training has taken a back seat until my body adjusts to the greater relative intensity .. I am currently cycling through a few minor setbacks similar to when I really got focused with the KBs.
I was initially very wary as well. Most of my fears have been assuaged as Coach Fuller has been lifting for thirteen years and has seen it all.
martin,
That would be fantastic to snatch my BW (82kg) and is one of my longer term goals. All of the lifters at the club here with at least a year of experience are already beyond that with one 220lb lifter that can handle 1.5 x BW (he was also a 2nd place national collegiate lifter a few years back).
Outstanding! Keep up the good work, Franklin. Oly lifts are hardcore.
aaron,
Thanks for the support! Its a great deal of fun but requires an incredible focus .. technique accounts for a huge amount of the gains.
Keep her lit Franklin. Sounds like you are in good hands.
Thanks for the great updates!
Other than Z work for wrist/ankles, have you played around much with front squats using a clean grip? Just curious
Rock on
Mike N
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