Tuesday, February 17, 2009

A Fun Olympic Lifting Session

Evening Olympic Lifting Session:

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

Clean and Jerk (kg)
40 x 1 x 4
50 x 1 x 3
60 x 1 x 3
70 x 1 x 3
75 x 1 x 2
80 x 1 x 1 Clean and missed jerk
80 x 1 x 1 Clean and jerk PR

Hexbar Deadlift (lbs)
165 x 1 x 5
220 x 1 x 5
265 x 1 x 5
330 x 1 x 5

OH Barbell Walking Lunges
20kg x 1 x 4/4 Clean Grip
42kg x 2 x 4/4 Clean Grip then Snatch Grip

Sled Drags with 45lbs
4 x Forward and Backward

Medicine Ball Complex:
A1: 1 x 10 Left side toss
A2: 1 x 10 Right side toss
A3: 1 x 10 Underhand toss
A4: 1 x 10 Left side shotput
A5: 1 x 10 Right side shotput
A6: 1 x 10 Chest pass
Total: 3 Complexes

Incline Press and Pull-up Complex:
A1: BW x 1 x 3 Pull-ups
A2: 135lb x 1 x 5 Bench Press
Total: 4 Complexes

Tonight I squat cleaned everything no matter how light or heavy. I missed my first jerk attempt with 80kg because of a bad clean catch and prolonged recovery. On the second attempt I nailed a solid squat clean and needed no grip adjustment before jerking. I pushed myself under the bar with locked out arms to complete my first ever legitimate C&J with 80kg.

The rest of the session was a blast with lots of new assistance exercises. Coach Fuller felt we needed this type of session to compensate all the Olympic lifting we have been doing. The hexbar dead-lift is so much easier than regular deadlift as evidenced by my easy set of five reps with 330lbs.

This was the first time the OH barbell walking lunges didn't kill me. Its now clear that the last four months have really built up my leg strength. Thursday we will be back to work with the usual emphasis on the Olympic lifts.


Martin Schap said...

Variety days like these give you the ability to slog through the plain jane stuff. Sounds like your gym is very nicely equipped. A nice dragging sled is on my someday list.

Colin said...

Good stuff - just shy of the BW C&J now. Very soon my friend, very soon.

Franklin said...


This is a hard core training facility that specializes in Oly lifts, strongman and MMA as well as individual GPP. A few very elite athletes train here including a recent Olympic team member hurdler.


Getting 80kg was all about the squat clean and I will be focusing on further improvements in this movement. And, yes, I'm convinced 83kg (BW) will fall shortly.