Tuesday, March 10, 2009

Back to snatching proper

Monday March 9, 2009

I avoided any pressing work the kettlbells today to rest my shoulders after the heavy C&J session yesterday.

Morning Kettlebell Session:

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

24kg x 1 x 2/2 TGU

Double 24kg x 10 x 10 Swings @1:30

24kg Snatch:
1 4-Rung ladder
2 x 10/10
1 x 15/15, 5/5

Total Volume: 15900 lbs

Tuesday March 10, 2009

At the evening Olympic lifting session, Coach Yasha Kahn brought in a wrist strap that he thought might be more effective than the one I had been using. He was right as apparently keep my wrist supported enough to take pressure off my sore left thumb thus allowing me to snatch proper.

Morning basement dungeon assistance lifts:

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

Russian Strength Routine Barbell Back Squats (lbs):
155 x 1 x 3
175 x 1 x 3
205 x 5 x 3 @ 80%
205 x 1 x 6

Evening Olympic Lifting session:

Snatch (kg)
20 x 2 x 5 Clean-Grip Hand Snatch
20 x 2 x 5 Clean-Grip OH Squat
20 x 1 x 5 Snatch Balance
32 x 1 x 6 Snatch + 5 x Snatch Balance
32 x 1 x 10 Snatch + Hang Snatch + 3 x Snatch Balance + 5 x OH Squat
35 x 1 x 4 Snatch Balance
35 x 1 x 3 Hang Snatch + 2 x Snatch
40 x 1 x 6 Snatch + 5 x OH Squat
40 x 2 x 4 Snatch + 3 x Snatch Balance
45 x 1 x 6 Snatch + 5 x OH Squat (PR)
45 x 1 x 5 Snatch + Snatch Balance + 3 x OH Squat
52 x 1 x 4 Snatch + 2 x OH Squat (PR)
52 x 1 x 3 Snatch
56 x 1 x 2 Snatch
60 x 1 x 3 Snatch 1st rep a miss

Snatch Pulls (kg):
75 x 4 x 3
81 x 1 x 3
86 x 3 x 3
70 x 2 x 3

Thumbless Tactical Grip Pullups
BW x 7 x 4

Although I was able to snatch proper with the borrowed wrist strap, my form is quite a bit off. Even though I did do a double with 60kg, my legs were far too wide and I didn't feel quite getting under it .. no problem as I can now work on these issues next session. On the plus side, I saw some improvement on my snatch balance with 40kg and my OH squats with 45 and 52. Also Coach Fuller worked with my on my snatch pulls and I ended with some solid ones with 86kg. With the heavier weight I had to really work hard on the 1st pull, keeping on heels, extending the knees back and keeping my hips down .. so much more difficult than a power-lift dead-lift where there is much greater use of the lower back.

Total Volume: 16600 lbs


Diet and Nutrition:

Goal: 182 lbs by April 2009

Tuesday March 10 2009

Current: 182 lbs

It only took two days of almost 100% Precision Nutrition to drop the 1 3/4 lbs I gained over the weekend from over-indulging. Due to the volume of Oly lifts last night I had a second dinner to offset the extreme hunger I experienced a few hours later after this session.


Colin said...

Lotta quality work there Franklin. Glad to see you are able to work around the thumb issues and that it is back on the mend.

Martin Schap said...

Great to see you finding ways to keep going. Congrats on the bwt+ C&J! Strong work, as is your custom.

Franklin said...

Colin and Martin,

Thanks for the support, guys!

Mike T Nelson said...

Nice work Franklin!

For the sore thumb, try some OPPOSITE big toe work. It works both ways--thumb to help toe and toe to help thumb. This is taught in Z Health R Phase.

I did this with an Olympic marathon runner this past summer and she was floored.

Keep up the great work!!
Mike N

Mike T Nelson said...

Ooops, here is the link

Franklin said...


I immediately started working my right toe pulls per your link.

Thanks so much!!!