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.
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.
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.
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.
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