Monday January 26, 2009
The second Monday weekly afternoon kettlebell session with my training partner Max Schreiber. Today he had no problem with double 24kg snatches .. another week or so and it will be difficult to stay up with him. Since last week we added 32kg TGUs.
I know that these sessions are probably not great for Oly lifting but I have insist on maintaining a large work capacity as an important part of my overall fitness.
Noon Warmup:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Kettllebell Session:
32kg x 2 x 1/1 TGU
24kg x 1 x (5,10,15,20,25,20,15,10,5) Two-hand swing pyramid
24kg x 5 x (5l/5b/5r/5b) Roundabout swings at the top of every 1:55
24kg x 4 3-rung snatch ladder
24kg x 1 x 6/6 snatch
Double 24kg Power Chains: 8 chains
A1: Double Military Press
A2: Double Snatch
A3: Double Front Squat
Double 24kg Power Complex: 1 complex
A1: Double Military Press x 2
A2: Double Snatch x 2
A3: Double Front Squat x 2
Double 24kg Power Complex: 1 complex
A1: Double Military Press x 2
A2: Double Snatch x 2
A3: Double Front Squat x 5
Weight: 184 1/4 lbs
Total Volume: 19400 lbs
Monday, January 26, 2009
Sunday, January 25, 2009
Snatch pulls
Sunday January 25, 2009
I was very tired today so keep my training session very short and light.
Snatch Pulls - Full + 2 hang (lbs)
135 x 1 x 3
145 x 1 x 3
155 x 1 x 3
165 x 1 x 3
145 x 1 x 3
Weight: 183 lbs
Total Volume: 2235 lbs
I was very tired today so keep my training session very short and light.
Snatch Pulls - Full + 2 hang (lbs)
135 x 1 x 3
145 x 1 x 3
155 x 1 x 3
165 x 1 x 3
145 x 1 x 3
Weight: 183 lbs
Total Volume: 2235 lbs
Saturday, January 24, 2009
belt helps overcome drop under fear
Saturday January 24, 2009
Lately I have been avoiding dropping under my cleans and trying to power clean resulting in some very bad clean technique. Apparently the fear of dropping under is common to new lifters as myself. One of the very experienced lifters, Yasha Kahn, suggested to wear a weightlifting belt to protect my back. It did the trick as I did two squat cleans with 80kg followed by one with 85kg for a squat clean PR (I had sloppily power cleaned it several times in previous sessions). I discussed the pros and cons of wearing a belt with the coaches and the consensus was that its okay to use in only on heavy cleans and squats. I also learned that it was legal in competition.
The heavy volume workout on Thursday took its toll on my shoulders as I had extreme difficulty jerking 75kg today. After the C&J and cleans, I stopped at the coaches advice and did not do any of the hang cleans and front squats as was originally specified in this workout template. Tomorrow I will do my Russian Strength Routine front squats as this calls for the heaviest volume before entering the intensity phase.
I have made a decision to enter the Feb 15 Atlantic States Open USAW Sanctioned Weight Lifting Contest. I will participate in the open 85kg (187 lb) class as suggested by my team coach, Coach Ben Fuller. Even though I am a brand new lifter, the coaches felt it would a great experience to set a base lifting mark which would provide motivation to improve from there .. regardless of the results. I could have paid an additional fee so that my lifting results would also be computed towards a possible master class awards. However, I have no delusions at this point of doing anything other than scoring above zero in both lifts (three attempts for each of the two lifts, first the snatch and then the clean &jerk).
I'm not sure how I will react in a real competition as I'm quite aware of the effects of performance anxiety from personal experience for both musicians (I have performed on stage in a classical guitar Master Class) and athletes (I wrestled varsity in College). Even if I hit near my maximal training lifts to date, this would put me in the bottom 2% of the other master competitors in my age group. There is a small chance that if my weight class does not have a good turnout, I could help my team with points .. even with the lowest score in the class. With all the great coaching I have received, this is the least I can do.
Cleans, C&J (kg)
20 x 1 x 6 cleans
40 x 2 x 2 C&J
50 x 2 x 2 C&J
60 x 2 x 2 C&J
70 x 2 x 2 C&J
75 x 1 x 2 Clean
75 x 1 x 2 C&J
80 x 2 x 1 Power Clean
80 x 2 x 1 Full Squat Clean
85 x 1 x 1 Full Squat Clean (PR)
Weight: 182 1/4 lbs
Total Volume: 3700 lbs
Lately I have been avoiding dropping under my cleans and trying to power clean resulting in some very bad clean technique. Apparently the fear of dropping under is common to new lifters as myself. One of the very experienced lifters, Yasha Kahn, suggested to wear a weightlifting belt to protect my back. It did the trick as I did two squat cleans with 80kg followed by one with 85kg for a squat clean PR (I had sloppily power cleaned it several times in previous sessions). I discussed the pros and cons of wearing a belt with the coaches and the consensus was that its okay to use in only on heavy cleans and squats. I also learned that it was legal in competition.
The heavy volume workout on Thursday took its toll on my shoulders as I had extreme difficulty jerking 75kg today. After the C&J and cleans, I stopped at the coaches advice and did not do any of the hang cleans and front squats as was originally specified in this workout template. Tomorrow I will do my Russian Strength Routine front squats as this calls for the heaviest volume before entering the intensity phase.
I have made a decision to enter the Feb 15 Atlantic States Open USAW Sanctioned Weight Lifting Contest. I will participate in the open 85kg (187 lb) class as suggested by my team coach, Coach Ben Fuller. Even though I am a brand new lifter, the coaches felt it would a great experience to set a base lifting mark which would provide motivation to improve from there .. regardless of the results. I could have paid an additional fee so that my lifting results would also be computed towards a possible master class awards. However, I have no delusions at this point of doing anything other than scoring above zero in both lifts (three attempts for each of the two lifts, first the snatch and then the clean &jerk).
I'm not sure how I will react in a real competition as I'm quite aware of the effects of performance anxiety from personal experience for both musicians (I have performed on stage in a classical guitar Master Class) and athletes (I wrestled varsity in College). Even if I hit near my maximal training lifts to date, this would put me in the bottom 2% of the other master competitors in my age group. There is a small chance that if my weight class does not have a good turnout, I could help my team with points .. even with the lowest score in the class. With all the great coaching I have received, this is the least I can do.
Cleans, C&J (kg)
20 x 1 x 6 cleans
40 x 2 x 2 C&J
50 x 2 x 2 C&J
60 x 2 x 2 C&J
70 x 2 x 2 C&J
75 x 1 x 2 Clean
75 x 1 x 2 C&J
80 x 2 x 1 Power Clean
80 x 2 x 1 Full Squat Clean
85 x 1 x 1 Full Squat Clean (PR)
Weight: 182 1/4 lbs
Total Volume: 3700 lbs
Thursday, January 22, 2009
Progress with the Power Snatch
Thursday January 22, 2009
Noon Warmup:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
BW x 1 x 10 Heavy blue band Goodmorning
BW x 1 x 5 Ab wheel on the knee rollouts, 5 sec hold and rollback
Kettlebell Mini-session:
32kg x 4 x 1/1 TGU
32kg x 1 x 5 Sumo deadlift + vertical pull
48kg x 1 x 5 Sumo deadlift + vertical pull
I hadn't done my band goodmornings or ab wheel rollouts in a week but fortunately they were no problem. The 32kg TGUs on the other hand required intense focus. I have been having some soreness in my left shoulder and the TGUs always seem to help. To help me with my Oly lifts, I did some Sumo deadlift followed by a hard vertical pull. I could really feel my feet pushing the ground away on the pull. Note that the arms only function as ropes, the pull is with my legs and hips.
Evening Oly session:
Various Snatches (kg)
20 x 2 x 8 Hang snatch and cleans
30 x 2 x 2 Hang snatch + snatch
35 x 2 x 2 Hang snatch + snatch
40 x 4 x 2 Hand power snatch
45 x 2 x 6 Hang power snatch + power snatch
50 x 1 x 4 Hang power snatch + power snatch
50 x 1 x 3 Power snatch
55 x 1 x 3 Power snatch
60 x 1 x 3 Power snatch
65 x 2 x 1 Power snatch (PR)
50 x 4 x 3 Snatch
RDL (kg)
80 x 1 x 5
90 x 1 x 5
100 x 1 x 5
90 x 2 x 5
OH Squats (kg)
40 x 2 x 5
45 x 1 x 5
Muscle snatch (kg)
40 x 4 x 5
All the focus on the triple extension pull work has paid off. The two single power snatches with 65kg although weren't great in terms of overall technique, they were legal snatches. The goal will be to eventually get these as solid as the lower weights. Full snatching 50kg is now automatic. This is the first time I did sets of 5 rep OH squats .. prior to this I would occasionally throw in some singles. The first set was murder as I didn't have the bar directly over my hips and shoulders. The second and third sets were much easier once I corrected for these.
Weight: 183 1/2 lbs
Total Volume: 15800 lbs
Noon Warmup:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
BW x 1 x 10 Heavy blue band Goodmorning
BW x 1 x 5 Ab wheel on the knee rollouts, 5 sec hold and rollback
Kettlebell Mini-session:
32kg x 4 x 1/1 TGU
32kg x 1 x 5 Sumo deadlift + vertical pull
48kg x 1 x 5 Sumo deadlift + vertical pull
I hadn't done my band goodmornings or ab wheel rollouts in a week but fortunately they were no problem. The 32kg TGUs on the other hand required intense focus. I have been having some soreness in my left shoulder and the TGUs always seem to help. To help me with my Oly lifts, I did some Sumo deadlift followed by a hard vertical pull. I could really feel my feet pushing the ground away on the pull. Note that the arms only function as ropes, the pull is with my legs and hips.
Evening Oly session:
Various Snatches (kg)
20 x 2 x 8 Hang snatch and cleans
30 x 2 x 2 Hang snatch + snatch
35 x 2 x 2 Hang snatch + snatch
40 x 4 x 2 Hand power snatch
45 x 2 x 6 Hang power snatch + power snatch
50 x 1 x 4 Hang power snatch + power snatch
50 x 1 x 3 Power snatch
55 x 1 x 3 Power snatch
60 x 1 x 3 Power snatch
65 x 2 x 1 Power snatch (PR)
50 x 4 x 3 Snatch
RDL (kg)
80 x 1 x 5
90 x 1 x 5
100 x 1 x 5
90 x 2 x 5
OH Squats (kg)
40 x 2 x 5
45 x 1 x 5
Muscle snatch (kg)
40 x 4 x 5
All the focus on the triple extension pull work has paid off. The two single power snatches with 65kg although weren't great in terms of overall technique, they were legal snatches. The goal will be to eventually get these as solid as the lower weights. Full snatching 50kg is now automatic. This is the first time I did sets of 5 rep OH squats .. prior to this I would occasionally throw in some singles. The first set was murder as I didn't have the bar directly over my hips and shoulders. The second and third sets were much easier once I corrected for these.
Weight: 183 1/2 lbs
Total Volume: 15800 lbs
Tuesday, January 20, 2009
Clean-grip Push Presses for Jerk Assistance Work
Tuesday January 20, 2009
Evening Oly session:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Snatches (kg)
20 x 3 x 5
40 x 1 x 8
Clean and Jerk (kg)
40 x 1 x 5
50 x 1 x 3
60 x 1 x 3
65 x 1 x 2 Hang + Full
70 x 1 x 2 Hang + Full
75 x 1 x 2 Hang(PR) + Full
80 x 1 x 1
Back Squat (lb)
135 x 1 x 5
165 x 1 x 5
190 x 2 x 5
200 x 1 x 5
Clean-grip Push Presses (kg)
50 x 6 x 5
Work on the second pull on Sunday carried over today with cleans. I was able to hang clean 75 kg without any problem. I did have a little trouble with jerks even with 75. Here is where the clean-grip push presses come into play. I had some trouble with these for the all but the last two sets where I finally started to get a groove for the lift. Back squats required focus but these are technically very easy compared to the Oly lifts.
Total volume: 10800 lbs
Evening Oly session:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Snatches (kg)
20 x 3 x 5
40 x 1 x 8
Clean and Jerk (kg)
40 x 1 x 5
50 x 1 x 3
60 x 1 x 3
65 x 1 x 2 Hang + Full
70 x 1 x 2 Hang + Full
75 x 1 x 2 Hang(PR) + Full
80 x 1 x 1
Back Squat (lb)
135 x 1 x 5
165 x 1 x 5
190 x 2 x 5
200 x 1 x 5
Clean-grip Push Presses (kg)
50 x 6 x 5
Work on the second pull on Sunday carried over today with cleans. I was able to hang clean 75 kg without any problem. I did have a little trouble with jerks even with 75. Here is where the clean-grip push presses come into play. I had some trouble with these for the all but the last two sets where I finally started to get a groove for the lift. Back squats required focus but these are technically very easy compared to the Oly lifts.
Total volume: 10800 lbs
Monday, January 19, 2009
A new training partner for a weekly Kettlebell session
Monday January 19, 2009
I have a new training partner, Max Schreiber, for a weekly Kettlebell session on Mondays. We started today with a solid one hour session.
Afternoon Kettlebell Session:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
24kg x 1 x (5,10,15,20,25,20,15,10,5) Two hand swing pyramid
24kg x 5 x 20 Roundabout swings (5left/5both/5right/5both) @ 2mins/set
24kg x 1 5-rung snatch ladder
24kg x 1 3-rung snatch ladder
24kg x 1 x 5/5 Front squat
Double 24kg x 1 x 5 Front squat
Double 24kg Chain: 6 chains @ 1min/chain
A1: Double C&P
A2: Double Snatch
A3: Double Front Squat
It felt great to really work the kettlebell ballistics. Max had no problem keeping up with the exception of the snatches (too much arm and not enough hip snap) where I had him perform multiple 2-rung ladders to keep his volume up. Given his natural strength and youth (he can already press double 32s for a triple) its going to be a real challenge to keep up with him.
Weight: 184 1/2 lbs
Total Volume: 17100 lbs
I have a new training partner, Max Schreiber, for a weekly Kettlebell session on Mondays. We started today with a solid one hour session.
Afternoon Kettlebell Session:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
24kg x 1 x (5,10,15,20,25,20,15,10,5) Two hand swing pyramid
24kg x 5 x 20 Roundabout swings (5left/5both/5right/5both) @ 2mins/set
24kg x 1 5-rung snatch ladder
24kg x 1 3-rung snatch ladder
24kg x 1 x 5/5 Front squat
Double 24kg x 1 x 5 Front squat
Double 24kg Chain: 6 chains @ 1min/chain
A1: Double C&P
A2: Double Snatch
A3: Double Front Squat
It felt great to really work the kettlebell ballistics. Max had no problem keeping up with the exception of the snatches (too much arm and not enough hip snap) where I had him perform multiple 2-rung ladders to keep his volume up. Given his natural strength and youth (he can already press double 32s for a triple) its going to be a real challenge to keep up with him.
Weight: 184 1/2 lbs
Total Volume: 17100 lbs
Sunday, January 18, 2009
Applying full vertical extension while remaining on the heels
Sunday January 18, 2009
Afternoon Oly Session:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Squat Snatch (Hang and Full) (kg)
20 x 3 x 4
30 x 2 x 4
30 x 6 x 5
35 x 4 x 4
40 x 4 x 3
Today I worked on my squat snatch form both in the hang position and from the floor with light weights. Coach Fuller had me stay on my heels until I was fully extended during the second pull. This made a huge difference as previously I was trying to jump from my toes. The latter generates very little power which explained why I had a tendency to use my arms. By extending vertically while staying on the heels, it was so much easier to drop under into a full squat. Also after pushing off from my feet and fully extending vertically, I naturally rose on my toes as the momentum pulled me upward.
This was the first time I could consistently perform hang snatches with 40kg. With my snatch deadlift having improved previously, I was able to put the two pulls together for a solid squat snatch for a good percentage of the time. I'm looking forward to applying this new knowledge to my cleans as the two pulls from the two lifts are almost identical .. I'm very encouraged.
Russian Strength Front Squat (lb)
135 x 1 x 5
150 x 1 x 5
165 x 6 x 5 (PR)
I've taken the Russian Strength program and have stretched it out from 6 weeks to 12. This allows me to continue to train the Oly lifts three times a week, whereas the 6 week program is too demanding to do anything else. The two warm up sets seem to to really help be get into the groove .. starting with 165 is just too difficult. Next week is 165 x 6 x 6 to complete the volume portion of the program. Following that it transitions to a focus on increasing the intensity.
Weight: 184 1/2 lbs
Total Volume: 12300 lbs
Afternoon Oly Session:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Squat Snatch (Hang and Full) (kg)
20 x 3 x 4
30 x 2 x 4
30 x 6 x 5
35 x 4 x 4
40 x 4 x 3
Today I worked on my squat snatch form both in the hang position and from the floor with light weights. Coach Fuller had me stay on my heels until I was fully extended during the second pull. This made a huge difference as previously I was trying to jump from my toes. The latter generates very little power which explained why I had a tendency to use my arms. By extending vertically while staying on the heels, it was so much easier to drop under into a full squat. Also after pushing off from my feet and fully extending vertically, I naturally rose on my toes as the momentum pulled me upward.
This was the first time I could consistently perform hang snatches with 40kg. With my snatch deadlift having improved previously, I was able to put the two pulls together for a solid squat snatch for a good percentage of the time. I'm looking forward to applying this new knowledge to my cleans as the two pulls from the two lifts are almost identical .. I'm very encouraged.
Russian Strength Front Squat (lb)
135 x 1 x 5
150 x 1 x 5
165 x 6 x 5 (PR)
I've taken the Russian Strength program and have stretched it out from 6 weeks to 12. This allows me to continue to train the Oly lifts three times a week, whereas the 6 week program is too demanding to do anything else. The two warm up sets seem to to really help be get into the groove .. starting with 165 is just too difficult. Next week is 165 x 6 x 6 to complete the volume portion of the program. Following that it transitions to a focus on increasing the intensity.
Weight: 184 1/2 lbs
Total Volume: 12300 lbs
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