Thursday, January 8, 2009

C&J, Squat and Clean-Dead Oly Session

Thursday January 8, 2009

Tuesdays Oly session left me very sore and a poor nights sleep. Yesterday I took off completely and went to bed early and sleep long and hard. Tonights's C&J based Oly session was the highest volume to date but much easier on me than the Tuesdays snatch based session.

Clean and Jerk (kg)
40 x 1 x 3
50 x 1 x 3
60 x 2 x 3
65 x 1 x 3
70 x 1 x 3

Back Squat (lb)
135 x 1 x 5
155 x 1 x 5
175 x 5 x 5 (75% of 1RM)

Clean Deadlift (kg)
110 x 3 x 5

The C&J and Back Squat part of the session went well. I'm pretty sure my back squat 1RM is closer to 250 and I will test it next week. My first set of clean deadlifts were incorrectly performed as Romanian deadlifts. The second and third sets were a little better but my hips come up to quickly and then use my back to straighten up. I will need to master this correctly if I'm ever going to clean 110kgs let alone jerk it.

Total Volume: 11700 lbs


Colin said...

Franklin - can I pick your brains about RKC? Would you say that you need to go to an RKC before the cert to ensure that you can competently do the exercises in the system. Or does the course teach them to you?

Nice work btw.

Franklin said...

Its not necessary but highly recommended. One individual that stands out in my Cert is Frankie Mecono, RKC. He had learned everything by himself from the books and DVDs and was in superb shape and demonstrated almost perfect form in all the lifts. As a result he had no problems passing. On the other hand, many folks still did not get through even after passing their snatch test not realizing that one needs to train massive heavy swing volume as well to get through the cert.

Even if one can snatch, press, swing, clean and front squat, the course goes over these in extraordinary detail including a wealth of techniques to deal with specific lift problems. The main point of the course is make sure the candidate can correctly and safely teach the fundamentals. Secondly it is to ensure each instructor has an adequate base of strength and conditioning.

Colin said...

Thanks for that Franklin.