Olympic weightlifting training resumed

Week in Review:

Last Saturday and Sunday I tried to two light Olympic lift training sessions at the club to gauge my recovery from pneumonia. Sunday night I had difficulty sleeping and some night-sweats, both indicative that I needed more time off. Thursday morning was the last dose of antibiotics and I was feeling much stronger. I trained Olympic lifts on Thursday and had a decent nights sleep. This afternoon, I did some overhead squats in my basement dungeon and felt very strong.

Saturday May 2, 2009

Morning Olympic lifting session:

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
20 x 2 x 10 Hang-snatch, snatch balance, OHS
40 x 6 x 3 Full squat snatch

Overhead Squat (kg):
40 x 1 x 3
45 x 1 x 3
50 x 1 x 3
55 x 1 x 3
60 x 1 x 1 Miss

I went very light on the snatches always dropping into a squat. This is a great opportunity to work on low weight technique and I did so. I was surprised when I soaked through my shirt after I completed my snatches .. I brought an extra and changed into it .. still sweating out the toxins from the pneumonia.

The OHS were extremely difficult. I had previously been able to do sets of triples with 65kg .. not today!

Sunday May 3, 2009

Morning Olympic lifting session:

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
20 x 4 x 5 Hang-snatch, snatch balance, overhead squat, back-squat balance
40 x 1 x 5 Squat snatch
40 x 5 x 5 Squat-snatch, snatch balance
45 x 1 x 2 Squat snatch
50 x 1 x 1 Squat snatch

Clean & Power Jerk (kg):
45 x 1 x 2
50 x 1 x 2
55 x 1 x 2
60 x 4 x 2

I was prepared this time and brought three extra shirts. It was a good idea as I needed all three. All cleans and snatches were full squat. With permission from Coach Fuller, for the next several months, I am going to substitute full squat olympic lifts in place of any of the power or muscle versions. I am also going to replace back squats with OHS; I will keep on training front squats.

Thursday May 7, 2009

Evening Olympic lifting session:

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
20 x 4 x 4 Hang snatch, OHS, snatch balance
40 x 4 x 3 Snatch
40 x 1 x 2 Snatch balance both misses
45 x 2 x 2
50 x 3 x 2
56 x 1 x 2
50 x 1 x 2
56 x 1 x 1
60 x 1 x 1 miss
60 x 1 x 1 good lift but unable to get into a deep squat

Clean and Jerk (kg)
60 x 3 x 2 Clean and Power-Jerk, Clean and Jerk
60 x 1 x 1 miss

I went considerably heavier on my snatches. Most were good deep squat snatches. Coach Denis Reno gave me some good cues to stay over the bar as long as possible and to keep my wrist curled inward until the catch, when they whip over.

I was very tired when I did my clean and jerks and they felt very heavy. Considering the intensity of the snatches, this was no surprise.

Friday May 8, 2009

Early afternoon basement assistance lift session:

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Bar warmups:
20 x 1 x 5 Hang snatch
20 x 1 x 5 OHS
20 x 1 x 5 Snatch balance

OHS (lbs)
95 x 1 x 5
105 x 1 x 5
115 x 1 x 3
125 x 2 x 3
135 x 2 x 3

Just like front squats, the OHS got easier as the sets progressed. Also since 135lg is a little over 61kg, the two sets of triples were a big improvement over last weekend.