This is a roll-up of several weeks of training sessions, both prior to the NYC Open and after. There was a greater emphasis on snatch technique prior to the meet and then with the clean and jerk technique subsequently. Also this stretch represents an re-introduction of considerable overhead work now that my right shoulder is doing much better.
Thursday September 17, 2009
Evening Olympic Lifting Session at Excel Fitness and Sports
Z-Health Neural Warmup Level II Dynamic Joint Mobility
Snatch (kg):
20 x 2 x 5
40 x 1 x 3 3Pos
45 x 1 x 3 3Pos
50 x 1 x 2
55 x 1 x 2
60 x 2 x 2
65 x 2 x 2
70 x 1 x 1 NoLift
70 x 2 x 2
74 x 5 x 1 5NoLift
Back Squat (kg):
70 x 1 x 6
80 x 1 x 4
90 x 3 x 3
100 x 3 x 3
This is the first time I was able to perform consecutive sets of double squat snatches with 65kg. This was hit or miss just a few months ago so I'm quite pleased with the incremental progress. I missed my first single attempt with 70kg and then made the next two. Coach Fuller suggested 74kg and although I missed all 5 lifts they got better and better with the last one being just a little late in getting underneath it. I know this is going down in the next couple of weeks hopefully at NYC Open.
Back squats went well I as I focused on slow controlled descent on each rep and being as vertical as possible on the concentric. When Coach Fuller saw how easily I was handing 90kg, he asked me to move to 100kgs which were only slightly more challenging.
Tuesday September 22, 2009
Evening Olympic Lifting Session at Excel Fitness and Sports
Z-Health Neural Warmup Level II Dynamic Joint Mobility
Snatch (kg):
20 x 2 x 6 SS, S/T, HH/Ak/Bk
40 x 2 x 3 3Pos
45 x 2 x 2
50 x 2 x 2
55 x 5 x 1
C&J (kg):
40 x 1 x 2
50 x 1 x 2
60 x 2 x 2
70 x 7 x 1
Front Squat (kg):
70 x 4 x 3
24kg Kettlebell swing
5 x 20 Two hand swing
My jerk is still off but that's expected with the long break from OH work while my shoulder healed. Clean recovery from 70kg felt heavy today.
Thursday September 24, 2009
Evening Olympic Lifting Session at Excel Fitness and Sports
Z-Health Neural Warmup Level II Dynamic Joint Mobility
Snatch (kg):
20 x 2 x 6
40 x 1 x 3 3Pos
40 x 1 x 4 3Pos + Sn
45 x 1 x 3 3Pos
50 x 1 x 3
50 x 1 x 2
55 x 1 x 2
60 x 1 x 2
60 x 4 x 1
65 x 2 x 1
70 x 3 x 1 3NoLift
C&J (kg):
40 x 1 x 2
60 x 1 x 2
60 x 1 x 1
70 x 1 x 1
80 x 1 x 1
85 x 1 x 1
90 x 1 x 1 press-out
90 x 1 x 1 no Jerk
Way too much for two days before a meet. In retrospect, only half of this would have been enough
Monday September 28, 2009
Morning Olympic Lifting Session at in my basement dungeon
Z-Health Neural Warmup Level II Dynamic Joint Mobility
Snatch/OHS combo (kg):
20 x 2 x 4
40 x 2 x (1 + 5) Sn + OHS
45 x 2 x (1 + 4) Sn + OHS
50 x 2 x (1 + 3) Sn + OHS
50 x 1 x 1 NoLift
50 x 21x (1 + 3) Sn + OHS
Jerks (kg):
20 x 2 x (1 + 4) Clean + Jerk
40 x 2 x (1 + 4) Clean + Jerk
50 x 1 x (1 + 3) Clean + Jerk
50 x 1 x (1 + 2) Clean + Jerk
20 x 1 x (1 + 3)
Working with suggestions by Arthur Drechsler at NYC Open
Tuesday September 29, 2009
Evening Olympic Lifting Session at Excel Fitness and Sports
Z-Health Neural Warmup Level II Dynamic Joint Mobility
Snatch (kg):
20 x 2 x 5 SnOnToes, StandingSn, HH,Ak,Bk,OHS
40 x 1 x (3 + 3) Sn+SnB
40 x 1 x (1 + 3) Sn + OHS
40 x 1 x (3 + 3) Sn + SnB
45 x 1 x (1 + 4) Sn + OHS
45 x 1 x (3 + 3) Sn + SnB
50 x 1 x (1 + 3) Sn + OHS
55 x 1 x (2 + 2) Sn + SnB
55 x 1 x 1 Sn
55 x 1 x (1 + 2) Sn + OHS
55 x 1 x (2 + 2) Sn +SnB
60 x 4 x (1 + 1) Sn + SnB
OHS (kg):
40 x 1 x (1 + 5) Sn + OHS
45 x 1 x (1 + 5) Sn + OHS
50 x 1 x (1 + 5) Sn + OHS
Front Squat (kg):
40 x 1 x 6
60 x 1 x 5
70 x 1 x 4
80 x 1 x 3
90 x 1 x 2
95 x 2 x 2
110 x 1 x 1 NoLift
Thursday October 1, 2009
Evening Olympic Lifting Session at Excel Fitness and Sports
Z-Health Neural Warmup Level II Dynamic Joint Mobility
Rack Jerks (kg):
40 x 1 x 4
50 x 1 x 2
60 x 1 x 2
70 x 1 x 2
75 x 1 x 2
80 x 5 x 2
85 x 1 x 2
90 x 2 x 1
90 x 1 x 1
95 x 2 x 1 2 NoLift
Snatch (kg):
40 x 1 x 5
50 x 1 x 3
55 x 1 x 2
60 x 1 x 2
60 x 2 x 1
Front Squat (kg):
50 x 1 x 5
70 x 1 x 3
80 x 1 x 3
85 x 5 x 3
The most significant event today was being able to handle the negatives on the heavy rack jerks. Although I missed 95kg on all my attempts I'm still encouraged .. just more of these sessions needed.
Saturday October 3, 2009
Noon Olympic Lifting Session at Excel Fitness and Sports
Z-Health Neural Warmup Level II Dynamic Joint Mobility
Snatch + OHS Combo (kg):
20 x 2 x 5
40 x 1 x (1 + 5)
45 x 1 x (1 + 5)
50 x 1 x (1 + 4)
55 x 1 x (1 + 3)
60 x 1 x (1 + 3)
Clean + FrontSquat + Jerk Combo (kg):
40 x 1 x 3 x (1 + 1 + 1)
50 x 1 x 3 x (1 + 1 + 1)
60 x 1 x 3 x (1 + 1 + 1)
65 x 1 x 3 x (1 + 1 + 1)
70 x 3 x 3 x (1 + 1 + 1)
Back Squat (kg):
50 x 1 x 5
70 x 1 x 3
75 x 4 x 3
85 x 1 x 3
I really enjoy combo lifts.
Tuesday October 6, 2009
Evening Olympic Lifting Session at Excel Fitness and Sports
Z-Health Neural Warmup Level II Dynamic Joint Mobility
Clean and Jerk (kg):
40 x 1 x (3 + 1)
50 x 1 x (3 + 2)
60 x 1 x (3 +1)
70 x 1 x 3
75 x 1 x (3 + 1)
75 x 1 x 3
75 x 1 x (3 + 1)
75 x 1 x (3 + 2)
75 x 1 x (3 + 3)
Romanian Deadlift (kg):
70 x 1 x 5
80 x 5 x 5
OHS (kg)
40 x 1 x 5
50 x 1 x 5
55 x 1 x 3
60 x 1 x 3
70 x 1 x 1 NoLift
I've been working on my jerk form and found that 75kg is a great weight to really focus on without being too heavy.
Thursday October 8, 2009
Evening Olympic Lifting Session at Excel Fitness and Sports
Z-Health Neural Warmup Level II Dynamic Joint Mobility
Snatch (kg):
20 x 3 x 6 Sn-on-toes, Standing-sn, high-hang, above-knee, below-knee, OHS
40 x 1 x 3
45 x 1 x 3
50 x 1 x 3
55 x 1 x 3 1NoLift
59 x 2 x 3
60 x 1 x 3
66 x 1 x 2 2Nolift
66 x 2 x 2
70 x 5 x 1 5Nolift
Clean Pull (kg):
70 x 1 x 3
90 x 1 x 3
105 x 6 x 2
Back Squat (lbs):
135 x 1 x 5
185 x 1 x 3
225 x 1 x 2
235 x 6 x 2
After the three sets of doubles with 66kg, I had nothing left and proceeded to miss five consecutive singles with 70kg. Fortunately I moved on.
Saturday October 10, 2009
Noon Olympic Lifting Session at Excel Fitness and Sports
Z-Health Neural Warmup Level II Dynamic Joint Mobility
Clean (kg):
40 x 1 x 3 x (1+1) c+j
50 x 1 x 3 x (1+1) c+j
60 x 1 x 2
70 x 1 x 2
80 x 2 x 2
85 x 2 x 1 1NoLift
90 x 5 x 1 1NoLift
92 x 2 x 1 2NoLift
Back Squat (kg):
70 x 1 x 3
90 x 1 x 3
100 x 1 x 3
102 x 6 x 3
Push Press (kg):
40 x 5
50 x 4
60 x 3
70 x 2
75 x 1
80 x 1 NoLift
Since learning to squat ass-to-ankles with both front and back squat, my legs are still going through an adjustment period as I learn to recruit new motor units. As a result, my legs are constantly in somewhat fatigued state and this has affected all my lifts. This happened before when I introduced heavy squats and eventually I will complete adjustment phase and begin to improve again.
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