Ketttlebell TGU Shoulder Rehab and 90kg C&J PR

Although I am still nursing a sore right shoulder, I was able to get in some solid training mindful of not over doing excessive overhead work. Fortunately it has gotten to the point where I am able to do light to moderate Kettlebell TGU work .. this morning's session the heaviest yet. The benefits of increased shoulder health for both pre-hab and re-hab are well known to the RKC community.

To my delight, I ended this evenings with Clean & Jerk PR of 90kg. I can still remember vividly when just a few months ago 80kg seemed just out of my reach. Its clear that the few last months of

• focus on technique with lighter weights
  
• building strength by going heavy with assistance lifts
  

is bearing fruits of my labor.

Saturday June 6, 2009

Early afternoon Olympic lifting session:

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch Pull (kg):
40 x 1 x 5
50 x 1 x 4
60 x 1 x 5
70 x 1 x 4

Cleans (kg)
60 x 3
65 x 3
70 x 1 x 2 Clean + C&J
75 x 1 x 2 C&J
80 x 1 x 2 C&J
85 x 1 x 1 C&J press-out
85 x 1 x 1 C&J
90 x 1 x 1 Miss
90 x 1 x 1 Power Clean
90 x 1 x 2 1Miss + Power Clean & J press-out
72 x 1 x 2 Clean
77 x 1 x 1 Clean
82 x 1 x 1 Clean, Jerk miss
70 x 1 x 2 C&J

Front Squat (kg):
50 x 1 x 4
60 x 1 x 3
70 x 1 x 3
80 x 6 x 3

This was the first time I had jerked in a few weeks and it felt okay. I had to go lighter on my front squats as my legs were still tired from all the 90kg clean singles I had done on Tuesday.

Sunday June 7, 2009

Early afternoon Olympic lifting session:

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg)
20 x 3 x 5 OHS, Hang-snatch, snatch-balance
40 x 2 x 4 Hang-snatch
50 x 1 x 3 Hang-snatch + 2 snatch
50 x 1 x 3 Hang-snatch
50 x 1 x 3 Snatch
55 x 1 x 3 Hang-snatch + 2 snatch 1-miss
50 x 2 x 3 Snatch
55 x 1 x 2 Snatch
60 x 1 x 2 Snatch, 1-miss
60 x 6 x 1 Snatch, 2-miss

RDL (kg)
50 x 3 x 5
60 x 1 x 5
70 x 1 x 5

Monday June 8, 2009

Snatch Pull of High Block (kg)
50 x 2 x 5
60 x 2 x 5
70 x 1 x 3
80 x 1 x 3
90 x 2 x 3

Snatch Pull from the floor (kg)
90 x 1 x 3

Without overdoing it, I was able to do a fair number of snatches. My form is a little off but I still managed a few singles with 60kg.

Tuesday June 9, 2009

Morning Warm up:

Kettlebell Turkish Get Ups
16kg x 1 x 1/1
24kg x 1 x 1/1
24kg x 1 x 2/2

Evening Olympic Lifting Session at the Club:

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Clean & Jerk (kg)
20 x 4 x 5 OHS, Snatch, Hang-Clean and Jerk
60 x 1 x 3
65 x 1 x 3
70 x 1 x 3
75 x 5 x 3 (85%)
80 x 1 x 2
85 x 1 x 1
90 x 1 x 1 PR

Back Squat (kg)
70 x 1 x 5
90 x 1 x 3
100 x 5 x 3
105 x 1 x 3

Snatch Pulls off the High Blocks (kg)
70 x 1 x 5
90 x 1 x 5
100 x 2 x 5

Clean Pulls off the High Blocks (kg)
100 x 1 x 5
120 x 2 x 5

One of the best sessions I ever had. My clean and jerks all the way up to 85kg were the best they have been. The five sets of triples with 75kg left me soaked .. triples with over 80% are known to be real killers. I was able to focus on pulling flat footed or equivalently staying on my heels as long as possible. My clean with 90kg was caught a little low but I was able to recover, relax and got a very smooth jerk. I credit this to working my back left foot during the split so that the toe is pointed inward with the heel outward. This squares up the hips making it easier to support the weight.