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
(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
(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
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
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
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.
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