80kg Training Snatch PR at Myles-Ahead

Whenever I have to travel to Northern California for work, I always try to set up training sessions with Freddie and Niki Myles of Myles-Ahead. This time I had the opportunity to train at their new expanded facility in Rohnert Park, CA where there are now six weightlifting stations/platforms resulting in three very rewarding sessions. As I have said on this blog numerous times before, these are two of the greatest gifts to the west coast Olympic Weightlifting scene both as elite competitors and coaches.

The two photos below, courtesy of friend and fellow 85kg master lifter Paul Marini, are of my top and bottom position of an 80kg training snatch PR I made at Myles-Ahead on this past Saturday. This was the third attempt with that weight, the other two I didn't lock out my arms quick enough. What I remember from this lift is being very conscious of maintaining a straight back and using my legs exclusively for the 1st pull .. everything after that is a blur. I'm pleased to observe a full extension at the top of the 2nd pull and a relatively deep squat in the receiving position .. two things that I have been focusing on over the last six months.

Monday March 29, 2010

Morning Session at Myles-Ahead Weightlifting:

Z-Health R-phase Level 2 Dynamic Joint Mobility

Snatch (kg):

40 x 2 x 5

50 x 2 x 2

55 x 1 x 2 [01]

60 x 5 x 2

Clean & Jerk (kg):

50 x 2 x (1+1)

60 x 2 x (1+1)

70 x 1 x (1+1)

85 x 3 x (1+1)

70 x 1 x (1+1)

Front Squat Russian Squat Routine (kg):

50 x 5

70 x 4

80 x 3

90 x 6 x 2

Freddie noticed that during my 2nd pull that my hips were not meeting the bar and going up. Next session he would give me a drill to help correct it. Also during my snatches, he noticed that arms were not explosively locking out. Finally there was some separation during the dip of my jerk. He had me just relax my arms instead of opening my hand during the jerk.

Tuesday March 29, 2010

My company got a local high-end Chrome and Tone to give all Calix employees a two free weeks of training. I was pleased to find a a decent power rack and some kettlebells.

Evening Session at Club-One Chome & Tone

Z-Health R-phase Level 2 Dynamic Joint Mobility

24kg Kettlebell Snatch

5 x 8/8

1 x 4/5

1 x 6/5

Total: 100 in 6 minutes

Wednesday March 31, 2010

Morning Session at Myles-Ahead Weightlifting:

Z-Health R-phase Level 2 Dynamic Joint Mobility

Snatch (kg):

40 x 3 x 2

50 x 1 x 2

55 x 1 x 3 [101]

55 x 1 x 2 [00]

50 x 1 x 2

55 x 1 x 1

60 x 1 x 1

65 x 5 x 1 [11001]

Two Cleans and a Jerk (kg):

50 x 2 x (2 + 1)

65 x 1 x (2 + 1)

75 x 3 x (2 + 1)

Snatch Pulls (kg):

75 x 1 x 2

80 x 3 x 2

Freddie noticed that was not choking up on the bar when catching my snatch. This appears to be wrist and shoulder flexibility issue. I believe I can correct this in the near future as my flexibility has definitely increased. I was trying to incorporate the upward hip snap and had some trouble getting under quick enough. This is typical when changing some part of the lift .. other parts may degenerate. The hip part for the clean was higher up my thigh than I was used to. These felt very solid.

Evening Session at Club-One Chome & Tone

Z-Health R-phase Level 2 Dynamic Joint Mobility

24kg Kettlebell Snatch

5 x 9/9

1 x 2/2

1 x 3/3

Total: 100 in 5 min 35 sec

Front Squat (lbs)

135 x 5

185 x 3

205 x 3

225 x 2

Behind-The-Neck-PushPress (lbs)

95 x 3

115 x 3

135 x 3

155 x 3

185 x 1

Saturday April 3, 2010

Morning Session at Myles-Ahead Weightlifting:

Z-Health R-phase Level 2 Dynamic Joint Mobility

Snatch (kg):

40 x 2 x 2

50 x 2 x 2

60 x 1 x 1

65 x 1 x 1

70 x 1 x 1

74 x 2 x 1 [01]

78 x 1 x 1 PR

80 x 2 x 1 [00]

80 x 1 x 1 PR

Clean & Jerk (kg):

50 x 2 x (1+1)

70 x 1 x (1+1)

80 x 1 x (1+1)

87 x 1 x (1+1) [00]

87 x 1 x (1+1)

92.5 x 1 (1+1)

97 x 2 x (1+1) [10,11]

Front Squat (kg):

60 x 4

80 x 2

90 x 2

100 x 2

105 x 2 PR

This was the last heavy day before the National Masters, April 10-12 next week. It was a great feeling to full squat snatch 80kg.

On my first attempt to c&j 97, coming out the clean I rose and just as I was getting ready to jerk it I felt as if I was going to black out so I just dropped it. Freddie suggested that when coming out of the sticking point with clean, to slowly let the my breadth out. I did this on my next attempt and I had no problem. This has also happened to me when squatting heavy .. I have to remember to let some air out as I squeeze through the sticking point.

Early afternoon mini-kettlebell session at the DoubleTree in Rohnert Park, CA.

24kg Snatch (kg):

5 x 8/8

2 x 5/5

Total: 100 in 5min 35 seconds

This is the last kettlebell session before the National Masters.

Beating the dog with a meat bun

肉包子打狗

Another translation of this famous Chinese proverb is "Don't punish the dog by giving it a treat" or less literally, "Use the right method to achieve the desired result". To this end when I began to train the Olympic lifts, the RKC hard-style kettlebell strength and conditioning lifts gave me a solid base to allow me to undertake this new sport. However, the kettlebell training (based on lifts using high repetition with sub-maximal weights) by themselves could never replace the heavy barbell low reps per set regimen required to snatch and clean & jerk maximal weights. This is not to say that kettlebell usage as auxiallary assistance lifts would not be useful .. they do in fact nicely complement the training when used sparingly.

Wednesday, March 24, 2010

Morning Session in my Basement Dungeon:

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Jerks of Boxes (kg):

50 x 4 x 2

60 x 2 x 2

70 x 2 x 2

80 x 2 x 2

An easy session where I focused on explosively pushing myself under the bar and quickly locking out my arms simultaneously.

Thursday, March 26, 2010

Evening session at Excel Sport and Fitness

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Front Squat RSR (Russian Squat Routine) (kg):

(50,70,80) x 4

(90,95) x 2

100 x 4 x 4 [1111,1111,1110,1111]

Snatch (kg):

50 x 3 [100]

The four by four front squats with 100kg were extremely demanding. On the last rep of the third set I relaxed my back and got pinned in the hole unable to rise. I got the message and finished strong with my last set. A few snatches followed as that was it for the day.

Friday, March 26, 2010

Morning Session in my Basement Dungeon:

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):

50 x 2 x 2

50 x 1 x 3 [100]

55 x 2 x 2 [01,11]

60 x 2 x 2 [11,01]

65 x 1 x 2 [00]

65 x 1 x 3 [001]

65 x 1 x 2

65 x 1 x 2 [00]

65 x 1 x 2

65 x 1 x 2 [01]

65 x 4 x 2

Snatch Lift-offs (kg):

70 x 1 x 3

80 x 5 x 3

Training by one's self is extremely demanding and this session I almost terminated this session early when I missed my first four attempts with 65kg snatches. In exasperation, I started yelling coaching cues to myself like:

• Keep it close!
• Chest over the bar!
• Get set!!
• Loose arms!

It was as if, my coach was there .. it worked as I finished strong making my last four sets of doubles with 65.

Evening session at Donny's

Snatch (kg):

50 x 3 x 2

60 x 4 1 [1101]

65 x 3 x 1 [100]

65 x 3 x 1 [110]

65 x 2 x 1

70 x 2 x 2 [00,01]

Clean & Jerk (kg):

60 x 2 x (1 + 1)

80 x 2 x (1 + 1)

85 x 1 x (1+1) [10]

80 x 1 x (1+1)

80 x 2 x (1+1) [10,10]

Well so much for double sessions, but I wanted to check-out my potential new digs for our club as Excel Sport and Fitness in Waltham, MA officially will be closing its doors this weekend when I will be out of town. Donny's is at the opposite extreme of your standard "Chrome and Tone" fitness club. Its hardcore to say the least .. a large industrial bay with lots of dust, the smell of petro-chemicals, rusty bars and ancient bumpers. (Jeez it appears I've become a real Nancy pancy and did have a hard time adjusting to the new environment.) The gasp powered heating wasn't working so I we all had to wear sweats where there was a single platform which I shared with two other lifters. I'm looking forward to checking out after the second platform arrives and some of the tools and misc junk is removed from the bay.

As for the session itself, the morning session had taken its toll and I kept it short.

A single day of sub-zero temperature is not enough to create three feet of ice.

冰冻三尺非一日之寒

I have no idea what my ultimate potential in this sport is. However I do know that whatever it is, will require dedicated focused training sessions over a long period of time .. and thus the Chinese proverb for the title of this blog.

Tuesday, March 16 2010

Evening Olympic Lifting Session at Excel Fitness and Sport

Z-Health Neural Warmup Level II Dynamic Joint Mobility

RSR (Russian Squat Routine) Front Squat (kg):
(40, 50) x 5
(70, 80) x 2
90 x 6 x 2

Hang Clean (kg):

(60,70) x 2

80 x 4 x 2

Clean (kg):

85 x 4 x 2

90 x 1 x 2

95 x 1 x 1

101 x 2 x 1 [01] PR

105 x 3 x 1 [000]

Kettlebell Snatches

24kg x 5 x 6/6 on the top of the minute

The six sets of front squat doubles with 90kg are getting easier but still not easy. Front squats are just plain tough. The hang cleans with 80kg were no problem but when I got to full from the floor squat cleans my second pull lacked explosiveness. Even still I didn't miss any lifts and decided to go for it and made a PR of 101kg. I then missed 105kg three times not even able to get under it. I remember this also with 100kg before I eventually made it several sessions later.

Thursday, March 18 2010

Evening Olympic Lifting Session at Excel Fitness and Sport

Z-Health Neural Warmup Level II Dynamic Joint Mobility

RSR (Russian Squat Routine) Front Squat (kg):
40 x 5

75 x 5

85 x 4
95 x 5 x 5 PR

Snatch (kg):

(40,50,60,65) x 2

70 x 3 x 2 [11,00,00]

60 x 1 x 2

60 x 1 x 1

64 x 1 x 1

Non-stop full-squat hang snatches (kg):

40 x 3 x 5

44 x 2 x 6

Snatch (kg):

50 x 4 x 1

Snatch Balance (kg):

(40, 45) x 3

50 x 3

Kettlebell Snatches:
24kg x 4 x 6/6 on the top of the minute

24kg x 1 x 8/8

I was worried all day about finishing five sets of five front squats with 95kg as called for by Russian Squat Routine. I got through it by keeping my back very tight and never tucking in my tail even in the hole. The template called for five sets of double snatches with 90% or 70kg and I could only muster my first set and then missing both reps with two more sets. At that point I dropped back down to 60kg did a few more singles and ended with a solid single with 64.

I asked Yasha Kahn to instruct me with his non-stop full-squat hang snatches. The idea is to only bump the bar high enough to full squat under it and immediately return to the hang position by letting bar drop to the lap and immediately doing the next rep. These are done with a light weight and speed is the name of the game. I then did some full snatches with 50kg and these were the smoothest I have ever done. The snatch balances were also very smooth.

I easily hit 64 snatches in under 5 minutes. This is going much better than I thought given the long layoff of any kettlebell work.

Saturday, March 20, 2010

Afternoon Olympic Lifting Session at Excel Fitness and Sport

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Non-stop Full-squat Hang-Snatch (kg):

40x5

50 x 4

55 x4

60 x 2 Full Snatch

C&J (kg):

(50,70,80,85) x (2+2)

90 x 1 x (2+2)

92 x 1 x (2+2) [11,10]

92 x 1 x (2+2)

93 x 1 x (2+2) PR

95 x 1 x (2+2) [11,10]

Snatch (kg):

50 x 3 [011]

50 x 3 [011]

60 x 2 x 2

Kettlebell Snatches:

24kg x 4 x 7/7,

24kg x 1x 8/8

Total: 72 in 5 mins

24kg x 14/14

The effects of the 95 x 5 x5 front squats on Thur were noticeable as my second pull during my cleans was lacking in power. I still pushed myself and set a double c&j PR with first 92 and then 93. I then tried a double with 95, made the first but the second clean crashed down on me in the hole and it seemed like an eternity to recover .. the jerk was then missed badly.

If I want to nail a 105kg c&j, I have to get to where I did with making 90x 5 x2 I did several months ago which got me to a 100kg c&j .. and I will ..

I've increased the intensity and volume of my kettlebell snatch program moving to 72 in 5 minutes. This was followed by a two minute break and then fourteen each side to reach a total 100.

Sunday, March 21, 2010

Afternoon Olympic Lifting Session at Excel Fitness and Sport

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Non-stop Full-squat Hang-Snatch (kg):

40x 2 x 5

Snatch (kg):

40 x 2

50 x 2

55 x 2 x 2

60 x 2 x 2 [01,11]

65 x 2

70 x 3 [001]

Kettlebell Snatches:

24kg x 5 x 8/8,

24kg x 1x 5/5

Total: 90 in 5 mins

24kg x 5/5

Jerks of Boxes (kg):

50 x 4 x 2

60 x 2 x 2

70 x 2 x 2

80 x 4 x 4

87 x 2 x 2

91 x 2 x 2 [01,11]

Closing in on 100 24kg snatches in under five minutes. After 90 in 5 minutes, rested one minute to add another five for each arm totatling 100.

With the club moving next week and jerk boxes in need of repair, I have brought them home and after doing my snatches I set the boxes up in the basement dungeon and had a good session. I know what good jerk form is now and am working lighter weights to achieve consistent good form.

Tuesday, March 16 2010

Evening Olympic Lifting Session at Excel Fitness and Sport

Z-Health Neural Warmup Level II Dynamic Joint Mobility

RSR (Russian Squat Routine) Front Squat (kg):
(50, 70,80) x 5
90 x 6 x 2

Clean & Jerk (kg):
60 x (2+2)
70 x (2+2)
80 x 2 x (2+2)
90 x 2 x (2+2)
92 x 1 x (2+2)
92 x 1 x (3+3) [11,00,11]

Clean Pulls (kg):
100 x 2
(105,110,115) x 1
120 x 6 x 1

Kettlebell Snatches:

24kg x 3 x 10/10
24kg x 1 x 5/5/5/5
Total: 80 in 5 minutes
24kg x 1 x 5/5/5
24kg x 1 x 5

When I missed my first clean of my second set with 92kg, my training partner Jason Edmonds told me I did not pull it explosively enough .. it look like a dead lift that I was trying to dive under. On my next attempt I really focused on an explosive pull and easily cleaned and the jerked it. My jerks were the best they have been in a while with over 90kg. I have been explosively pushing myself under the bar and locking out my arms. No doubt that Sunday's jerk box session is already paying off.

I was too aggressive with my kettlebell snatches jumping to repeated ten each side for three sets. I needed a full minutes rest before doing five left, five right, five left and five right. Next session I will drop down to sets of 9/9 on the top of the minute.

Part II: Training logs through the mid March

The lifter in the photo above provides an excellent example of obtaining an optimal position just as she completes the end of the first pull of this 99kg snatch:

• the knees have extended back,
• the arms are straight,
• the shoulders are in front of the bar,
• the hips are back,
• and the lower back is rigid and straight.

With the tautness of fully drawn bow, this sets her up for an explosive 2nd pull. Getting strong in this position with a heavy weight (way over body weight for this lifter) is something that takes years to master .. I have barely scratched the surface.

The sixteen training logs below take me from the just after the Atlantic States Open on February 14th up to present. It has been the most focused enjoyable training to date. No competition lift PRs but plenty of gains in other areas.

The increased training, has been a real challenge as the Tuesday after the Atlantic States Open I added the Russian Squat Routine with front squats starting 90kg, two kilos heavier than my 80% of 110kg 1RM. I have done this program twice previously with front squats. The 2nd time I had to drop out of the intensity phase as I couldn't walk up stairs without being incredibly sore. I have since learned that it is necessary to spread the program out to 9 weeks with just two sessions per week instead of the recommended 6 week program of three times per week. Contrary to the recommendation in Tommy Kono's book, I do these at the beginning of session. Although it has impacted my lifts somewhat I feel gaining strength is a higher priority than increasing my competition lifts.

After this strength phase, I will return to emphasizing the competition lifts and work technique.

Over the last few posts I have changed the way I designated rep/set schemes and made/missed lifts. The key below will attempt to clarify the updated (non-standard) notation.

[Key]:

• W x S x R : Weight x Sets x Reps. Example 90 x 6 x 2 designates six sets of doubles with 90kg. For brevity, sometimes the number of sets is dropped for single sets. Also, if the set rep scheme doesn't change, (W1,W2) x S x R designates the same set/reps for both weights, W1 and W2.
• [(0|1)..]: 1 for a made-lift and 0 for a miss .. it only is used when a lift(s) is missed. It follows set/rep designation. Example 75 x 1 x 4 [0110] designates one set of four reps, with 75kg in which the first lift and last lift were missed but the middle two were made. Another example is 60 x 2 x 3 [101,110] for two sets of triples with 60kg where the only misses were the second rep of the first set and the last rep of the second set.

Tuesday, February 16 2010

Evening Olympic Lifting Session at Excel Fitness and Sport

Z-Health Neural Warmup Level II Dynamic Joint Mobility

RSR (Russian Squat Routine) Front Squat (kg):
(40, 50) x 5
(70, 80) x 2
90 x 6 x 2

Snatch Combo: Sn + SnBl + BKPP
40 x 3 x 3
45 x 3 x 3

Cardio Circuit
A1: 100lb sled drag
A2: 2x25lb dumbbell step ups
A3: 2x35lb dumpbell walking lunges
Total: 3 Circuits

As mentioned above, this session I started the six sets of double front squats with 90kg.

Thursday, February 18 2010

Evening Olympic Lifting Session at Excel Fitness and Sport

Z-Health Neural Warmup Level II Dynamic Joint Mobility

RSR (Russian Squat Routine) Front Squat (kg):
(40, 50) x 5
(60, 80) x 3
90 x 6 x 3

Combo: Clean + Front-Squat + Jerk (kg):
50 x 1 x 3 x 3
65 x 1 x 3 x 3
70 x 2 x 3 x 3

Concentric/Anderson Front Squat
135 x 2
185 x 1
205 x 1

Snatch (kg):
40 x 2 x 3
50 x 2 x 1
60 x 2 x 1
65 x 1
70 x 3 x 1 [001]

I had difficulty with a 70kg snatch only making the last out of three single attempts
Saturday, February 20 2010

Afternoon Olympic Lifting Session at Excel Fitness and Sport

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
50 x 1 x 3
55 x 5 x 3

C&J (kg):
50 x 1 x 3
60 x 1 x 3
70 x 4 x 3

Concentric/Anderson Front Squat
135 x 2
185 x 1
210 x 1

Pullups
3,3,4,4

OHS (kg):
60 x 2
60 x 4
65 x 2 x 3
70 x 2 x 2
75 x 2
81 x 2 x 1 [01] PR

Sunday, February 21 2010

Afternoon Olympic Lifting Session at Excel Fitness and Sport

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
40 x 2 x 4
45 x 1 x 4
50 x 3 x 3
55 x 2 x 2

Jerks off Jerk-boxes (kg):
(60,80) x 2
90 x 3 [011]
96 x 1
98 x 1
90 x 4 x 1
90 x 3 x 2
90 x 1 x 2 [01]

Concentric/Anderson Front Squat
135 x 2
185 x 1
215 x 2 x 2 [01] PR

My jerk seems to have regressed. A few months ago I did 105 and have not been able to reproduce even a 100. Much work to be done in regaining this skill.

Tuesday, February 23 2010

Evening Olympic Lifting Session at Excel Fitness and Sport

Z-Health Neural Warmup Level II Dynamic Joint Mobility

RSR (Russian Squat Routine) Front Squat (kg):
40 x 5
50 x 3
(70, 80) x 2
90 x 6 x 2

Snatch Combo: 2 HangSn + 2Sn (kg):
40 x 1 x (2+2)
50 x 1 x (2+2)
55 x 5 x (2+2)

OHS (kg):
50 x 5
55 x 4 x 5
60 x 5

Thursday, February 25 2010

Evening Olympic Lifting Session at Excel Fitness and Sport

Z-Health Neural Warmup Level II Dynamic Joint Mobility

RSR (Russian Squat Routine) Front Squat (kg):
40 x 5
60 x 4
80 x 4
90 x 6 x 4

Clean Combo: 2HangCl + 2Clean (kg):
60 x 1 x (2+2)
70 x 1 x (2+2)
75 x 5 x (2+2)
80 x 1 x (2+2)

BNPP (kg):
(40,50,60) x 5
70 x 5 x 5

Saturday, February 27 2010

Afternoon Olympic Lifting Session at Excel Fitness and Sport

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
40 x 2 x 5
50 x 1 x 4
50 x 1 x 4 [1001]
56 x 1 x 3
56 x 1 x 3 [101]

Clean Pull (kg):
70 x 2 x 3
80 x 1 x 3
90 x 2 x 3
95 x 2 x 3
100 x 2 x 3

Military Press (kg):
50 x 3
50 x 3 x 5

I hadn't done an pressing in over fourteen months. The negatives are very uncomfortable but at least I could handle this very modest weight.


Sunday, February 28 2010

Afternoon Olympic Lifting Session at Excel Fitness and Sport

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
40 x 2 x 3
50 x 2 x 2

Hang Clean (kg):
60 x 1 x 2
60 x 1 x 3
70 x 1 x 3
80 x 3 x 3
85 x 1 x 3
90 x 3 x 1 PR
95 x 1 x 1 [0]

Jerk from boxes (kg):
(50, 60, 70) x 3
80 x 6 x 3

OHS (kg):
40 x 5
45 x 4

My hang cleans are more pause hang cleans as I do my first pull, then pause with the bar just over my knees and clean. I was pleased to hit 90kg for a few singles.

Tuesday, March 2 2010

Evening Olympic Lifting Session at Excel Fitness and Sport

Z-Health Neural Warmup Level II Dynamic Joint Mobility

RSR (Russian Squat Routine) Front Squat (kg):
50 x 5
(70, 80) x 2
90 x 6 x 2

C&J (kg):
(50, 70,80) x 2
85 x 4 x 2
87 x 1 x 2
90 x 1 x 2

Snatch Pull (kg):
70 x 3
80 x 3
90 x 2 x 3
80 x 3 x 3


Thursday, March 4 2010

Evening Olympic Lifting Session at Excel Fitness and Sport

Z-Health Neural Warmup Level II Dynamic Joint Mobility

RSR (Russian Squat Routine) Front Squat (kg):
(50, 70) x 5
90 x 6 x 5 PR

Snatch Combo: 2HangSn + 2PwrSn (kg):
(40,50) x 1 x (2+2)
60 x 1 x (2+2) [0101]
60 x 1 x (2+2) [1001]
60 x 1 x (2+2)
60 x 1 x (2+2) [1011]
60 x 1 x (2+2) [1101]

Push Press (kg):
(60,65, 70, 75) x 1 x 3
80 x 1 x 3 [110]

Saturday, March 6 2010

Afternoon Olympic Lifting Session at Excel Fitness and Sport

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
50 x 2 x 2
60 x 2 x 2 [1101]
70 x 1 x 2 [00]
65 x 1 x 2 [10]
65 x 1 x 2 [10]
65 x 1 x 2
65 x 1 x 2 [01]
65 x 1 x 2
70 x 1 x 2 PR
70 x 1 x 2 [00]

OHS (kg)
40 x 5
60 x 4
60 x 2
60 x 3
65 x 2
65 x 2
70 x 1 [0]
70 x 5 x 2
76 x 1 x 2 PR
82 x 1 [0]

Sunday, March 7 2010

Afternoon Olympic Lifting Session at Excel Fitness and Sport

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Clean and Power Jerk (kg):
(50,60,70) x 1 x 2
80 x 1 x 2
85 x 1 x 2
80 x 1 x 2
87 x 1 x 2 PR
90 x 1 x 2 PR
92 x 1 x 2 PR

Clean Pull (kg):
100 x 2 x 2
110 x 1 x 3

Clean-grip Deadlift (kg):
120 x 1 x 2
130 x 1 x1 PR

Back Squat (lbs)
135 x 5
185 x 3
205 x 3
225 x 3
235 x 3 x 3
240 x 1 x 3
242 x 1 x 3 PR

Tuesday, March 9 2010

Evening Olympic Lifting Session at Excel Fitness and Sport

Z-Health Neural Warmup Level II Dynamic Joint Mobility

RSR (Russian Squat Routine) Front Squat (kg):
50 x 5
(70, 80) x 2
90 x 6 x 2

Snatch (kg):
40 x 1 x 3
50 x 1 x 2
55 x 1 x 2
60 x 1 x 2
65 x 1 x 2
68 x 1 x 2
70 x 1 x 2
70 x 1 x 2 [01]
70 x 1 x 2
70 x 1 x 2 [10]
70 x 1 x 2 [10]
70 x 1 x 2

Push Press (kg):
(60,65,70,75,80) x 3
85 x 2 PR

Walking Lunges (lbs)
95 OH
115 OH
135

Thursday, March 11 2010

Evening Olympic Lifting Session at Excel Fitness and Sport

Z-Health Neural Warmup Level II Dynamic Joint Mobility

RSR (Russian Squat Routine) Front Squat (kg):
50 x 5
70 x 4
90 x 6 x 6 PR

Hang Clean (kg):
40 x 1 x 4
60 x 1 x 2
70 x 1 x 2
80 x 3 x 2
85 x 1 x 2

Clean and Jerk (kg)
60 x 2 x 2
70 x 1 x 2
80 x 1 x 2
85 x 1 x 1 [0]
80 x 1 x 1
85 x 1 x 2
85 x 1 x 2 [01]
85 x 2 x 2

Saturday, March 13 2010

Afternoon Olympic Lifting Session at Excel Fitness and Sport

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
40 x 2
50 x 3
60 x 3 x 3 [110,110,111]
60 x 2

Clean and Jerk (kg):
(60,70,80) x 2
90 x 1 x 2 [10]
90 x 2 x 2
91 x 1 x 2 PR
92 x 1 x 2 PR

RDL (kg):
60 x 5
80 x 2 x 5

Clean-grip Deadlift (kg):
100 x 2
112 x 2
120 x 2

Kettlebell Snatches
24kg x 5 x 5/5 on the top of the minute

On Thursday I complete the most grueling part of the Russian Squat Routine volume phase with 90kg x 6 x 6 of front squats. Although remarkably my legs didn't bother me walking around or up and down stairs they were fatigued and this workout was very challenging. Only my last set of snatch double with 60kg did I feel smooth and explosive. Coach Fuller commented that they looked much better the other day. As for the c&j, although I "made" my jerks, my arms did not completely lock out each time and I was off balance. I pushed myself and twice PR-ed with my c&j 2RM with an improvement of one kilo each time. The double clean-grip deadlift with 120 felt much heavier and I stopped there. With the RKC Re-Certification coming up where I will be assisting, today I resumed my 24kg kettlebell snatch program to get me to 100 reps in under five minutes in order re-certify. Today was five sets of five each arm on the top of the minute to get me half way there. I will do this three times a week following the five week template to get me to my goal below:

Week 1: Day 1: 5 x 5/5; Day 2: 5 x 6/6; Day 3: 3 x 5/5
Week 2: Day 1: 5 x 6/6; Day 2: 5 x 7/7; Day 3: 3 x 6/6
Week 3: Day 1: 5 x 7/7; Day 2: 5 x 8/8; Day 3: 3 x 7/7
Week 4: Day 1: 5 x 8/8; Day 2: 5 x 9/9; Day 3: 3 x 8/8
Week 5: Day 1: 5 x 9/9; Day 2: 5 x 10/10; Day 3: 3 x 9/9

My fellow club master lifters, Jason Edmonds and Richard Maloon, both of whom each have been lifting under a year and a half, each had great days. Richard a 44 year old 77kg, easily cleaned 100kg for a 4kg increase just missing the jerk by a hair. He then went on to do a 85kg OHS, a 5kg increase to put the pressure back on me as I did 81kg last week. Jason Edmonds, a 38 year old 105kg lifter who had been really feeling fatigued from the the Russian Squat Routine, surprised himself with a 115kg, a 5kg increase. Jason is shooting to qualify for the Pan Am Master's Championship and has now closed the gap to just 10kg.

Sunday, March 14 2010

Afternoon Olympic Lifting Session at Excel Fitness and Sport

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
40 x 1 x 3
50 x 3 x 2
60 x 3 x 2
65 x 1 x 2 [00]
60 x 1 x 2 [00]

Push Jerk from Jerk boxes (kg):
50 x 1 x 3
70 x 1 x 4
80 x 1 x 3
85 x 1 x 3
90 x 1 x 2 [01]
90 x 4 x 1
80 x 1 x 3

OHS (kg):
40 x 1 x 3
50 x 1 x 3
60 x 2 x 2
70 x 1 x 2 [10]

This was a difficult session as evidenced by missing both 65kg and then again when dropping down to 60kg. The push jerks went okay until I hit 90kg when I pressed out most of them. The last rep of my double OHS with 70kg clunked me in the head when I lost my balance standing up.

Part I: Catching up on training logs

The eleven training logs below take me up to the last Thursday before the Atlantic States Open. There was snatch PR of 77kg a week and half before the competition but c&j never recovered the form needed to repeat my PR of 100kg. I also attempted a few post session kettlebell snatch practice in preparation for assisting in the late June Russian Kettlebell Challenge Certification. As I got close to meet, I had to abandon it as it was starting to impact my lifts. I will resume again after the meet.

The above photo is of the 75kg Womens Class National Champion, Ingrid Marcum, a.k.a, Hurricane Ingrid, in the receiving position of snatch of 88kg. Notice how comfortably she has positioned her torso in between her hips. I had the extreme pleasure of meeting Ingrid when she stopped by our club just before heading out to Germany for the Olympic bobsled trials right after the new year.

Tuesday, January 19 2010

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch(kg):
40 x 3 x 3
50 x 2 x 3
60 x 2 x 2
70 x 1 x 3 [110]
60 x 1 x 2
65 x 1 x 2

C&J (kg):
50 x 2
60 x 2
70 x 1
80 x 2
90 x 2 [10]
90 x 2 [10]
90 2 x 2
95 x 2 x 1
100 x 2 x 2 [00] (pinned both times)

Front Squat (lbs)
135 x 5
185 x 5
200 x 4 x 5

Push Press (kg)
60 x 3
70 x 2 x 3

Thursday, January 21 2010

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
(40,45,50) x 1 x 3
55 x 1 x 2
60 x 1 x 2
65 x 1 x 1
70 x 2 x 1 [10]
70 x 2 x 1 [00]
70 x 1 x 1
70 x 1 x 2 [00]
70 x 2 x 1 [01]
70 x 2 x 1 [00]
70 x 1 x 1

RDL (kg)
(40,50,60,70) x 1 x 5
80 x 4 x 5
70 x 1 x 5

Saturday, January 22 2010

Afternoon Olympic Lifting Session at Excel Fitness and Sport

Z-Health Neural Warmup Level II Dynamic Joint Mobility

C&J (kg):
(40,50,70) x 1 x 2
(80,90) x 1 x 1
95 x 2 x 1 3No-jerk

Back Squat (lbs):
135 x 5
185 x 2
205 x 1
225 x 2
245 x 1
265 x 1 [0]

Tuesday, January 26 2010

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch(kg):
40 x 3 x 3
50 x 1 x 3 [110]
50 x 1 x 2 [00]
50 x 2 x 2
55 x 1 x 3 [101]
60 x 2 x 2
60 x 1 x 2 [10]
60 x 2 x 2

Jerk off Jerk-Boxes (kg):
(50,60,70,80) x 1 x 2
90 x 1 x 1
95 x 1 x 1
100 x 2 x 1 [00]
90 x 1 x 1
95 x 1 x 1

Front Squat (kg)
70 x 5
80 x 5
90 x 2
90 x 4 x 3

Thursday, January 28 2010

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
40 x 3 x 3
50 x 3 x 2
55 x 1 x 1
60 x 1 x 1
65 x 2 x 1 [00]
65 x 2 x 1 [00]
65 x 1 x 1

C&J (kg):
40 x 1 x 2
60 x 2 x 1
70 x 1 3 x 1
75 x 1 x 1
75 x 2 x 1
80 x 5 x 1
85 x 1 x 1
90 x 1 x 1

Back Squat (lbs)
135 x 5
185 x 2
225 x 3
225 x 2

Saturday, January 30 2010

Afternoon Olympic Lifting Session at Excel Fitness and Sport

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
50 x 2 x 2
55 x 1 x 2
60 x 1 x 2
65 x 1 x 1
70 x 1 x 2 [00]
70 x 1 x 2 [01]
70 x 1 x 1
73 x 1 x 2 [01]
70 x 1 x 1

Clean-Grip Deadlift (kg):
90 x 1 x 3
100x 2 x 3
110 x 1 x 3

Overhead Squat (kg):
40 x 5
50 x 5
60 x 3
70 x 2 [01]
60 x 3
70 x 3 x
75 x 2 PR

Kettlebell Snatch:
24kg x 1 x 10/10

Sunday, January 31 2010

Afternoon Olympic Lifting Session at Excel Fitness and Sport

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
50 x 1 x 3
50 x 1 x 2
55 x 2 x 1
60 x 1 x 2
60 x 2 x 1
60 x 4 x 1

C&J (kg): Hold-Split for a few seconds before Jerk Recovery
60 x 1 x 1
65 x 2 x 1
70 x 2 x 1
80 x 5 x 1

Back Squat (lbs):
135 x 5
155 x 4
185 x 3
205 x 3
225 x 2 x 3
230 x 3

Kettlebell Snatch:
24kg x 1 x 15/15
24kg x 1 x 6/6
24kg x 1 x 4/4

Tuesday, February 2 2010

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):

50 x 3 x 2

55 x 2 x 2

60 x 2 x 1

65 x 2 x 1

70 x 2 x 1

75 x 4 x 1 [0011]

77 x 1 x1 [0]

77 x 1 x 1 PR

80 x 3 x 1 [000]

C&J (kg):

(50,60,70,80,90) x 1

95 x 2 x 1 [01]

100 x 2 x 2 [00]

Walking Lunges (lbs)

95 Overhead

115 Overhead

135

First time I ever did two consecutive snatch singles with 75 and then a PR with 77. The three misses with 80 were all in front. I feel this will fall within the next few months.

Thursday, February 4 2010

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):

50 x 2 x 2

50 x 2 x 1 [10]

55 x 2 x 1

55 x 3 x 1 [101]

50 x 3 x 1

C&J (kg):

70 x 3 x 1

80 x 1 x 1

90 x 2 x 1

95 x 2 x 1 [10]

95 x 1 x 1 [0]

Clean Pull (kg):

100 x 4 x 1

110 x 3 x 1

120 x 2 x 1

OHS (kg):

40 x 4

50 x 2

Rough session following the snatch PR of the previous day. I sometimes underestimate how much a PR can induce fatigue.

Saturday, February 7 2010

Afternoon Olympic Lifting Session at Excel Fitness and Sport

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):

50 x 2 x 2

55 x 3 x 2

60 x 2 x 1

C&J (kg):

50 x 1 x 2

60 x 1 x 2

70 x 1 x 2

75 x 4 x 1

Tuesday, February 9 2010

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):

50 x 1 x 2 [10]

50 x 2 x 2

55 x 4 x 1 [1000]

Last Tuesday session before Sunday's meet. A horrible session .. I left in disgust after missing three consecutive snatch singles with 55. Coach Denis Reno confided its good to get a poor session out of the way now than at the meet.

Thursday, February 11 2010

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):

50 x 3 x 2

60 x 4 x 1

C&J (kg):

(50,60,70,80) x 1

Front Squat (lbs):

135 x 5

160 x 3

185 x 2

205 x 1

215 x 1

Much better way to end my last session before the meet.

The Atlantic States Open

If anyone is still reading this blog, its been a long time since I have posted and I will attempt to catch up. I offer no excuses and will try and post more frequently.

The photo above is the team picture for the first place men's team, Excel Sport and Fitness WL, at the Atlantic States Open held Sunday February 14 Valentines day. From left to right:

• Jason Edmonds, 105kg 3rd place
• Jeremy Kornwitz, 105kg 2nd place
• Yasha Kahn, Assistant coach
• Rich Maloon, 77kg 5th place
• Ben Fuller, Head Coach
• David Tao, 94kg 6th place
• Jason Poulos, 94kg 3rd place
• Franklin Herman, 85kg 3rd place
• Donny Venterosa, 105+kg 4th place

Missing in the photo were:

• Chris Dolan, 77kg 1st place
• Aurora Cremer, W63kg 3rd place
• Theresa Baker, W75kg 1st place
• Hannah Lorastein, W75kg 3rd place
• Josh Feinman, 69kg 2nd place

This is the 2nd year in a row I have been on the winning team and am quite humbled to have such fantastic team mates and coaches.

Last year I lifted for my first USAW meet at the Atlantic States and did 62/77. This year although off my best training lifts a bit, I did 76/95 a gain of 32kg. Specifically my competition lifts were as follows:

Snatch (kg)

• 72 No-lift: My right knee touched the ground as I squatted under it.
• 72 Good-lift: I got over-zealous and power-snatched it.
• 76 Good-lift: I got under it in a deep squat, re-adjusted and stood up.

Clean and Jerk (kg):

• 95 Good-lift: Smooth and easy
• 100 No-lift: Caught the clean out front and dropped it
• 100 No-lift: Caught it in a deep squat but was off balance and couldn't stand up with it

Although I have snatched 77 and c&j 100 on separate occasions in training, both lifts here were still meet PRs. As what happened after last year, this meet really got the juices flowing to follow up by getting stronger and improving my technique.