Sunday, February 22, 2009

A light but difficult session

Saturday February 21, 2009

The adrenaline from last Sunday's competition finally wore off. I worked extremely hard this week and today I was already fatigued even before starting what should have been an easy light session. I have experienced this pattern before and know its time to reflect on the accomplishments of the previous sessions and build on them when my body has properly recovered.

Coach Yasha Kahn, worked with me again and wanted to see if we could build on the solid squat snatch progress I made Thursday. I knew right away after the difficulty getting under 40kg quickly that it was going to very difficult to reproduce Thursday's result forgetting about exceeding them. Coach Kahn wanted to work the session a little differently by having me snatch pull and then snatch. I missed every snatch and we concluded my body was just confusing the two movements so we went back to hang snatch followed by regular snatches. Not surprisingly, although I did improve a bit over the course of the session and even had a 2kg squat snatch PR, not a single snatch felt as effortless and smooth as Thursday. Moreover, my snatch squat stance got wider and wider as the weight increased making more and more difficult to recover from the squat.

Late Morning Olympic Lifting Session:

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

BW x 1 x 5 Ab wheel on the knee rollouts, 5 sec hold and rollback
BW x 1 x 10 Heavy blue band Goodmorning

Snatch (kg)
20 x 2 x 5 Hang Snatch
20 x 1 x 3 Sleeper Stretch Snatch
20 x 1 x 5 OH Squat with progressively moving in snatch grip to directly over shoulders
40 x 1 x 4 Snatch
40 x 1 x 4 2xHand Snatch + 2xSnatch
40/45 x 1 x 2 Snatch Pull @45, Snatch miss @40
40/45 x 1 x 2 Snatch Pull @45, Snatch miss @40
50 x 1 x 3 2xSnatch Pull + Snatch miss
40 x 1 x 4 2xHand Snatch + 2xSnatch
45 x 1 x 3 Snatch
50 x 1 x 3 Snatch
55 x 1 x 3 Snatch
60 x 1 x 1 Snatch
62 x 1 x 1 Snatch miss
62 x 1 x 1 Snatch PR

Total Volume: 3940 lbs


Diet and Nutrition:

Goal: 182 lbs by April 2009

Saturday February 21, 2009

Current: 181 1/2 lbs

Staying 100% clean is moving from a challenge to a habit. I even had an additional late night meal last night consisting of a large bowl of u-waved green peas, 4 oz of canned salmon and multiple snack bags of roasted cashews and almonds. I'm apparently at weight that allows me to stuff myself with nutritional clean food and not gain. I did have to tweak my diet slightly by eliminating the large quantities of organic yogurt I recently added over the last few weeks .. I had noticed, without being too explicit, that it was producing undesirable side-effects.


Martin Schap said...

Working technique is probably the reason for quite a bit of burnout in new trainees if I had to guess. It is hard to struggle with a movement and willingly keep at it. You will break through soon though. Anyone who is an RKC is clearly not a motor moron, and your work ethic is well documented in this blog. The squat snatch will be dominated by you given time.

Franklin said...


You are quite correct .. thanks as usual for the support.