Sunday, November 30, 2008

Two new Oly assistance lifts and some heavy KB finishers

Sunday November 30, 2008

Weight: 179 lbs

Although I could have used more sleep, I was encouraged that my left wrist exhibited far less discomfort than the past three weeks. The training session today went very well. This is welcome news as my body is to starting to acclimate to four light to moderate training sessions per week.

It was supposed to have been a do-it-yourself session as the only coach had a private session. As a result, I was planning on implementing the suggestion of Ed Pierini regarding the use of the snatch balance (a.k.a. snatch drop) assistance lift to overcome the fear of dropping under the bar. However, Coach Matt had a cancellation and put us through a great session (I will give the snatch balance a go this evening in my basement dungeon). Also I started bringing my kettlebells to the Oly lifting club as the coaches there are starting to take a greater interest in their application as assistance lifts, particularly the Turkish Get Up (TGU).

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

Squat C&J (kg):
40 x 1 x 3
50 x 1 x 2
55 x 1 x 2
60 x 4 x 2
65 x 1 x 2

Snatch grip behind the back push presses:
40kg x 3 x 5

Reverse lunges with barbell in front rack position (lbs):
65 x 1 x 5/5
85 x 1 x 5/5
95 x 1 x 5/5

BW x 4 x 4 Tactical Pullup
BW x 1 x 3 Tactical Pullup

Kettlebell Finishers:

48kg x 2 x 10 Two-hand swing
40kg x 1 x 1/1 C&J
32kg x 1 x 2/2 TGU
40kg x 1 x 1 TGU right only

Today's Oly session concentrated on working up to 80% of max clean and jerk and then doing five sets of doubles. I made good progress on my jerk as my left leg is getting more flexible in the split position. This was followed by two new assistance lifts. The first set of behind the back snatch grip (wide) push presses was very awkward especialluy the negative. Then I realized it was much easier to catch the bar on back with a cushioning knee dip. The next two sets felt very easy and I look forward to increasing the weight. The reverse lunges while holding the bar in the clean rack position presented no problem until the last set at 95lbs which took extra focus to keep my torso straight.

I ended the session with a sets of pullups and some heavy kettlebell work.

Total volume: 5198 lbs


Martin Schap said...

Good session. Your work capacity must be sky high these days based on the time you are able to spend under the bar. I have never done the rear lunges with the bar held in front. Sounds like a killer to stabilize. Nice work on the KBs. Every time I see the Beast mentioned I feel a twinge of jealousy since I have never even seen one.

Franklin said...


Thanks! My KB trained work capacity is definitely plus in Oly lifting. OTH, even a low volume low intensity squat snatch session can leave me drained and sore the next day.