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.