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.