Snatch Video

The video posted below courtesy of Rick Maloon was taken last Tuesday where he captured a part of a progressive snatch session with one hang snatch followed by two full snatches.



Thursday, January 7 2010

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Clean and Jerk (kg):
50 x 1 x 3
60 x 1 x 3
70 x 1 x 3
75 x 1 x 3
77 x 1 x 3
79 x 1 x 3
80 x 1 x 3
82 x 1 x 2 1-NoLift

Clean Pulls (kg):
80 x 5 x 3

Push Press (kg):
50 x 1 x 3
60 x 1 x 3
70 x 1 x 3
80 x 2 x 3
70 x 1 x 3

Triple c&j are murder. I was stuck in the hole and could not recover from the last clean of the last set with 82kg which I guess means I was using ideal weights. The rest of the session was light as Coach Fuller wants to go heavy on Saturday.

Coach Fuller help me determine my Front Squat sticking point. Its a bit above parallel and corresponds to pin 17 in Excel clubs power rack. On Saturday, my plan is to work a few heavy singles after the session.

Happy New Year!

So what did I do News Year Eve? Along with two other liked minded iron-junkies, I trained the Olympic lifts at Excel Sport and Fitness and left 2009 feeling strong and powerful. This was the second session since having to take a ten day break of all lifting to tend to a peculiar injury.

I developed at first a tingling/numbing sensation in the fingers of my right hand while lifting about a month ago. I tried to train through it but it became progressively worse as tingling was replaced with a mild burning sensation all the way through the second finger joint. I was concerned that this could be a serious injury and my fears were only re-enforced when I did some googling about it. At that point I saw my primary care physician who advised to take time off for a week or so and see if it calmed down. For the first few day of resting, it actually got worse but eventually eight days later it subsided significantly.

Asking around I found out that a fellow master lifter had the same injury occur back when he lifted for his college team. He took some time and worked around the injury avoiding any lifts that would exacerbate it. With in a month it subsided. Another friend of mine, a competitive natural body builder, also had developed it. He believed it was calcium deposits that eventually broke up and he apparently trained through it. In all cases, the injury was very localized .. no other numbness of pain in any other part of the body.

Trying to determine what triggered mine, I realized I had recently been focusing on curling my wrists under during the first and second pull. I'm sure this was a factor as I have abandoned exaggerating this and just focused more on keeping my chest over the bar. The numbness is very mild now and will continue training and monitoring my hands.

Below is my training log for the last day of training before taking the ten days off followed by four subsequent sessions.

Thursday, December 19 2009

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):

40 x 2 x 3

50 x 2 x 2

55 x 2 x 2

60 x 1 x 2 1x

60 x 2 x 2

70 x 2 x 1 2x

60 x 1 x 1

60 x 1 x 2 1x

60 x 2 x 1

RDL (kg):

60 x 1 x 5

70 x 1 x 5

80 x 1 x 5

90 x 2 x 5

100 x 1 x 3

My fingers were really bothering me this session and realized I had to see my physician and most probably discontinue training. I missed 60kg snatch several times as became more and more concerned with the numbness in my fingers.

Tuesday, December 28 2009

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):

40 x 1 x 4

50 x 4 x 2

55 x 2 x 2 1-NoLift

60 x 1 x 2 1-NoLift

60 x 1 x 2 2-NoLift

Clean (kg):

50 x 1 x 2

60 x 1 x 3

70 x 1 x 2

80 x 1 x 2

85 x 2 x 2

90 x 3 x 1

This was my first day back after a ten days off. The snatches were way off but I surprised myself with the cleans, however the three singles with 90kg were tough recovering from the squat under.

Thursday December 31, 2009 New Years Eve

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):

40 x 1 x 3 3Pos

40 x 1 x 3

50 x 1 x 3

55 x 1 x 2

60 x 1 x 2

65 x 1 x 5 2-NoLift

70 x 2 x 1

75 x 2 x 1 2-NoLift

75 x 1 x 1

77 x 3 x 1 3-NoLift

70 x 1 x 1 NoLift

C&J (kg):

40 x 1 x 2

60 x 1 x 2

70 x 1 x 2

80 x 1 x 2

90 x 4 x 2 PR

Clean Grip Deadlift (kg):

100 x 3 x 2

120 x 2 x 2

105 x 1 x 2

100 x 1 x 2

OHS (kg):

40 x 5

50 x 5

60 x 2

Concentric Front Squat from the hole (lbs)

135 x 2 x 3

155 x 2 x 3

A great way to end the New Year. I was pleased to hit a 75kg snatch for the 2nd time. This time only 3 attempts were necessary as opposed to needing six for the first time. Even more pleasing was the four sets of double c&j with 90kg. I've never even done a one double with 90kg before.

This was the first time I did the concentric from squats. This is where a power rack is extremely useful in setting the height to the lowest position of my front squat .. from the hole. Even 60-70kg is extremely tough to do these.

Saturday, January 2 2010

Afternoon Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):

40 x 1 x 3

50 x 1 x 3

60 x 1 x 3

63 x 3 x 3 2-NoLift

Front Squat (lbs):

135 x 3

155 x 2

185 x 2

205 x 2

215 x 2

225 x 3 x 1 1-NoLift

185 x 3

Concentric Front Squat from the hole (lbs)

135 x 1 x 3

155 x 2 x 3

Sunday, January 3 2010

Afternoon Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):

40 x 2 x 3

50 x 1 x 3

60 x 1 x 2

70 x 1 x 1

Rack Jerks from Jerk Boxes (kg):

50 x 1 x 3

70 x 1 x 3

90 x 1 x 2

Lowered the boxes so that lift starts with a slightly below parallel concentric front squat

90 x 1 x 1 NoLift

80 x 1 x 1

90 x 2 x 1

95 x 1 x 1

98 x 1 x 1

100 x 3 x 1 3-NoLift

Concentric Front Squat from the hole (lbs)

135 x 1 x 3

155 x 1 x 2

This is the first time in several months I did back to back sessions. This one was very light. I was pleased to make my first attempt with 70kg snatch as these are now becoming much more consistent.

Although a little disappointed that I missed my three jerk singles with 100kg, I realized I have yet to fully get my leg strength back from the ten day layoff.

Tuesday, January 5 2010

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg): One hang snatch followed by two full snatches:

40 x 1 x 3

45 x 1 x 3

50 x 1 x 3

55 x 1 x 3

60 x 3 x 3

65 x 1 x 1 Hang snatch PR

70 x 1 x 3 Hang snatch PR, 1-NoLift

70 x 1 x 3 1-NoLift

65 x 1 x 3 1-NoLift

Snatch Pull (kg):

70 x 4 x 4

Front Squat (kg):

50 x 1 x 5

70 x 1 x 5

80 x 1 x 5

90 x 4 x 5 PR

90 x 1 x 3 1-NoLift

This was a great session. The hang snatches with 70kg felt very strong representing a 10kg increase on my hang snatch. The key is really getting my chest over the bar. This forces my hips back creating great leverage. I will not be surprised if a 75kg hang snatch is not far off.

The four sets of five reps of front squats with 90kg is a huge improvement. The last time I did a single set of five with that weight, it left me completely spent forcing me to drop down to 80kg where I couldn't finish a set of five. I believe the improvement is due to two reasons:

• I have been focusing on keeping an tight arched back in the hole and on the way up
• I have been doing a few sets of double of from the hole concentric front squats with very slow negatives with light weights (60-70kg). I got idea this from Dan John's From the Ground Up who swears its a fantastic way to work on front squat sticking points as long as its not overdone.

Charles Staley

The gentleman above is Charles Staley, strength and conditioning coach, and the creator of the EDT or Escalating Density Training system. Essentially EDT first consists of picking two "antagonistic" lifts which when trained hard will not have too much impact on the other (e.g., double kettlebell front squats and barbell military rack presses). Then the first lift is performed for fifteen minutes with the number of successful attempts recorded. This is then repeated with the second lift. Each subsequent session, one tries to get in at least one more rep of each lift than the previous session. A more detailed article on Dragondoor can be read here.

Having learned about Charles through Dragondoor and the success of his methods applied to kettlebell training, I was surprised and pleased to learn that Charles is also 50 year master Olympic weightlifter. The link here is an hour and half interview of Charles with Senior RKC Instructor Geoff Neupert of Kettlebell Secrets where within the first twenty minutes Charles gives a deal of great insight on what it means to train as master lifter.

Below is a instructive video of Charles titled "The Illusions of Olympic Weightlifting".

My training went very well this week with the highlight on Saturday where I squat snatched three consecutive singles with 70kg. I have also been experimenting with adding relatively moderate kettlebell mini-maintenance sessions back into my training. Below is a wrap up of the week:

Wednesday, December 9 2009

Morning home kettlebell maintenance session:

Z-Health Neural Warmup Level II Dynamic Joint Mobility

25kg x 5 x 20 2-Hand Swings at the top of the minute

BW x 2 one minute push up planks

BW x 5 Evil Wheel on knees rollout, 10 sec hold, rollback

Thursday, December 10 2009

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):

40 x 2 x 3

50 x 2 x 3

55 x 1 x 2

60 x 1 x 2

Clean & Jerk (kg):

40 x 1 x 2

50 x 1 x 2

60 x 1 x 2

70 x 1 x 2

80 x 5 x 2

Front Squat (kg):

40 x 1 x 3

50 x 1 x 3

60 x 1 x 3

70 x 1 x 3

80 x 1 x 3

90 x 3 x 3

Walking Lunges (lbs):

45 x 1 x 10/10

95 x 1 x 10/10

115 x 1 x 10/10

135 x 1 x 6/6

A very solid session.

Friday, December 11 2009

Morning home kettlebell maintenance session

Z-Health Neural Warmup Level II Dynamic Joint Mobility

24kg x 1 x 4/4 -TGU

BW x 2 one minute push up planks

BW x 5 Evil Wheel on knees rollout, 10 sec hold, rollback

Saturday, December 13 2009

Noon Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):

40 x 1 x 3

45 x 1 x 2

50 x 1 x 2

55 x 1 x 2 1x

60 x 1 x 2 1x

65 x 1 x 2

65 x 1 x 2 1x

65 x 1 x 2 1x

70 x 3 x 1

Snatch Balance (kg):

40 x 1 x 3

45 x 1 x 4 1x

50 x 1 x 3 3x

45 x 1 x 3

Clean Pull (kg):

70 x 1 x 3

80 x 2 x 3

90 x 3 x 3

I was very pleased to make all three of my singles attempts with 70kg. Normally it takes three to five attempts to make this lift. By consciously pushing with my feet from the floor up and keeping my chest over the bar has helped considerably. When I forget to push with my feet I tend to use my arms and generate far less power.

Sunday, December 13 2009

Morning home kettlebell maintenance session:

Z-Health Neural Warmup Level II Dynamic Joint Mobility

25kg x 5 x 20 2-Hand Swings at the top of the minute

BW x 2 one minute push up planks

BW x 5 Evil Wheel on knees rollout, 10 sec hold, rollback

Half way there ...

Around four months ago, I set a medium term goal of a 75kg snatch and a 100kg clean & jerk. Tonight at the end of the session, after missing the lift five times in a row I made a full squat snatch with 75kg thus I'now "half way there". As for a 100kg c&j, I've front squatted 100kg for triples and have rack jerked 100kg several times. I will be focusing on putting these altogether within the next three weeks to complete my goal for the year.

Sunday, December 7 2009

Morning home kettlebell session

Z-Health Neural Warmup Level II Dynamic Joint Mobility

20kg x 5 x 20 2-Hand Swings at the top of the minute

BW x 2 one minute push up planks

20kg x 3 x 20 Swings 1-hand + roundabouts at the top of the minute

Tuesday, December 8 2009

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
40 x 2 x 3
45 x 1 x 3
50 x 2 x 2
55 x 2 x 2
60 x 1 x 2 1x
60 x 1 x 2
65 x 2 x 1
70 x 5 x 1 5x
70 x 2 x 1
70 x 1 x 1 1x
70 x 1 x 1
70 x 4 x 1 4x
60 x 1 x 1
60 x 2 x 1

Clean Deadlift (kg)
90 x 2 x 2
100 x 2 x 2
110 x 3 x 3

Overhead Squat (OHS) (kg)
40 x 1 x 5
45 x 1 x 5
50 x 1 x 5
55 x 1 x 5
60 x 1 x 5
65 x 1 x 5 PR
70 x 1 x 2

Snatch (kg):
75 x 5 x 1 5x
75 x 1 x 1 PR!

Today was the first day in two months that I was able to perform a few 70kg snatches. Athough a paltry 3 out of 13, I was nonetheless pleased. This was followed with clean deads which I maintained strict form. Because of the overload of the deads, the OHS were easy .. I power snatched the beginning of each set to get the bar OH. Hitting five reps with 65kg was unexpected but I noticed I was using more quad and pressing upward.

Following these I was feeling so confident I knew I should try for a 75kg snatch. On the sixth attempt after being warned on the fifth not to overdo it, I made a solid full squat snatch.

Training Consistancy

Another great Thanksgiving has passed. The food and drink were superb and I did let myself indulge a bit more than usual. Up until last Wed I was still enjoying leftover turkey with all the trimmings. To deal with turkey withdrawal, I've ordered a fresh twenty pounder which will provide me with large quantities of high quality protein for week at least. My thanks to all the turkey farms for raising such fine tasting bird!




Nothing special to report in these last eight sessions other than putting quality time into my training. In particular, I've temporarily let go of feeling the need to achieve new competition lift PRs. Instead, since the recovery of my left knee, I have focused on technique. To this end my primary coach, Ben Fuller, has been extremely helpful towards getting me a more consistent, improved lifting technique. In conjunction with this, at Ben's urging, I have been hitting the assistance lifts hard to increase my strength and have recently seen some good results here as well.

Perhaps most importantly I have been really enjoying the training lately for its own sake. I will not have another competition until February and this does takes a lot of pressure off.

Tuesday, November 17 2009

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 5 x 2
55 x 1 x 1

Cleans (kg):
60 x 1 x 3
65 x 1 x 2
70 x 1 x 2
80 x 4 x 2 1NoLift
90 x 1 x 1
90 x 1 x 1 NoLift
90 x 1 x 1
90 x 1 x 1 NoLift

A very difficult session as would normally not miss 90kg cleans. All the extra kettlebell work is taking its toll and I will have to cut back.

Thursday, November 19 2009

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

3 Position Snatch (kg):
40 x 2 x 3
45 x 2 x 3

Clean and Jerk (kg):
45 x 1 x 3
50 x 1 x 2
60 x 1 x 2
70 x 1 x 2
75 x 4 x 2

Front Squat (kg):
50 x 1 x 5
70 x 1 x 5
80 x 1 x 4
80 x 1 x 4

Four sets of double c&j with 75kg was very draining. As a result I had to cut my front squats off early.


Saturday, November 21 2009

Afternoon Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

C&J (kg):
40 x 1 x 3
50 x 1 x 1
60 x 1 x 2
70 x 1 x 2
75 x 1 x 2
80 x 1 x 2
85 x 1 x 1
90 x 1 x 1 Missed Jerk
92 x 1 x 1 Missed Jerk
95 x 1 x 1 Missed Clean
90 x 1 x 1 Missed Jerk
80 x 1 x 1

Clean Pull (kg):
90 x 5 x 3

Clean Deadlift (kg):
100 x 1 x 3
110 x 1 x 3
120 x 1 x 3
130 x 1 x 1 (PR)

Rack Jerks off Jerk Blocks (kg):
60 x 1 x 3
70 x 1 x 2
80 x 3 x 2

I was surprised I missed all the jerks but realized I had been over-training the week before with too much high volume kettlebell work. I will need to cycle the high kettlebell work less frequently perhaps just once a month.

Although I made the 130kg Clean deadlift PR, I did tweak my lower back right side. Not serious but annoying as although I can train through it while it heals, its is annoying.

As I said before, I love using the jerk boxes and I'm very pleased they are viewed as a real asset to the club.


Tuesday, November 24 2009

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 3 x 3
55 x 5 x 2
60 x 7 x 2
60 x 1 x 2 1NoLift
60 x 1 x 2

Back Squat (lb):
135 x 1 x 6
185 x 1 x 4
225 x 1 x 2
245 x 1 x 2
255 x 2 x 2 PR
245 x 1 x 3
245 x 1 x 4

Rack Jerks off Jerk Boxes (kg):
70 x 1 x 3
80 x 1 x 2
90 x 1 x 1
100 x 1 x 1
105 x 2 x 1 2-NoLift
90 x 1 x 2

Great volume with the snatches. At Ben's urging working the following:

• Keeping the bar close to the body
• Waiting for 2nd pull until the bar brushes the upper thigh
• Keeping my chest over the bar
• Curling my wrists under
• Pushing with my heels for as long as possible

The two sets of double back squats with 255lbs was a PR. I believe a 130kg=286lb squat is not too far off. This would tie my clean dead.

The rack jerk misses with 105kg were not really close but I'm glad I attempted them. This weight is starting to feel much lighter in the rack position.

Saturday, November 28 2009

Afternoon Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
40 x 1 x 3
50 x 3 x 2
55 x 2 x 2
60 x 3 x 2 4-NoLift
65 x 1 x 1 NoLift
65 x 3 x 1
60 x 1 x 1 NoLift

Front Squat (lb):
135 x 1 x 5
155 x 1 x 5

A very rough workout following a week of Thanksgiving gluttony.

Tuesday, December 1 2009

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
40 x 2 x 3
45 x 1 x 3 2-NoLift
50 x 2 x 3
55 x 2 x 3
56 x 1 x 3
57 x 1 x 3
58 x 1 x 3
60 x 1 x 3
60 x 1 x 3 2-NoLift

Front Squat (kg):
40 x 1 x 5
70 x 1 x 5
80 x 1 x 5
90 x 1 x 5
85 x 1 x 5
85 x 1 x 3
80 x 1 x 5

Hang Snatch (kg):
40 x 3 x 2
50 x 4 x 2

Good volume for snatch triples. The front squat goal was work sets of five reps with 93kg but after one set of five with 90kg I was spent.

Thursday, December 3 2009

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Cleans (kg):
40 x 2 x 3
50 x 1 x 3
60 x 1 x 3
70 x 1 x 3
80 x 3 x 3
85 x 2 x 3
87 x 1 x 3 PR

Clean Pull (kg):
90 x 4 x 3

Back Squat (lb):
135 x 1 x 5
185 x 1 x 5
225 x 1 x 5
232 x 5 x 5

I love triples .. they are challenging but doable. I triple cleaned 87kg for the first time and they were solid. I set another PR with five sets of five reps with a tad over 105kg back squats.

Saturday, December 5 2009

Afternoon Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

One Hang Snatch followed by two full snatches (kg):
40 x 2 x 2
45 x 1 x 3
50 x 3 x 3
55 x 2 x 3 1-NoLift
60 x 1 x 4 1-NoLift
60 x 3 x 3

Rack Jerks off Jerk Boxes (kg):
70 x 2 x 2
80 x 1 x 2
90 x 1 x 2 2-PressOuts
90 x 1 x 2
92 x 1 x 2
95 x 1 x 1
100 x 1 x 1
103 x 3 x 1 3-NoLift

An easy session with great triple snatch volume. After pressing out 90kg twice I with my right arm I was able to correct by getting under more quickly and locking both arms. My 100kg jerk was the best ever with my 1RM. I missed three times with 103kg with the last the closest .. this should fall over the next few weeks.

105 x 2 x 1 2-NoLift
90 x 1 x 2

Last Month's Training Cycle in Review

Saturday November 14, 2009

Its been quite a while since my last blog entry but sometimes life's priorities can change. In this case the new priorities pushed this blog down a few notches. The "peaks and valleys" as represented in the above painting of Serenity by Michael Downs best describes how my training transpired over the last month. Here are highlights:

• On October 21, I reached my first one year anniversary of Olympic Weightlifting. No easy task as there were too many times to admit to that I almost threw in the towel due to frustration with my progress and a collection of nagging injuries. If anything my resolve now is greater than ever .. it just took an entire year to get this body and mind into weightlifting shape. During this time I added 24kg to my meet totals from first meet in Feb 2009 to my last in Oct 2009. My slow strength also increased with my front and back squat increasing 30kg and 32kg respectively. Also by forcing myself to learn the squat versions of the lifts I improved my flexibility to an extent I have never experienced in my whole life. There is still a long way to go in terms of developing consistent proper lift technique and increasing my strength but I am determined to push on.
  
• During this first year I noted that I competed in five USAW sanctioned Olympic weightlifting meets.
  
• I had a big scare when I tweaked my left knee in mid October. Fortunately it only forced a one full week off from training. During my examination (held a full two weeks after the injury and a just after the full week off from training), the physician was able to move my knee in all positions without pain. She conjectured it might a very small tear of the lateral meniscus but felt it was very minor and that it was safe to resume training. The only caveat was that I had to agree to perform iliotibial band (ITB) and knee stretches AFTER my sessions which I did comply with. Below is diagram of the components of this complex joint and in particular it shows the position of the lateral meniscus.
  
• I set a new rack push press PR of 85kg (five kilo increase)
  
• I set a new rack jerk PR of 100kg (five kilo increase)
  
• I set a new clean & jerk PR of 96kg (one kilo increase)
• I set a new front squat PR with 110kg (four kilo increase)
  
• I set a new back squat PR with 125kg (five kilo increase)
  
• Even before my knee injury my snatch form developed problems. Just today Coach Fuller was able to determine that most significant problem was with the 2nd pull .. my hips were coming forward first instead straight up through the shoulders.
  
• I introduced almost daily routines of low volume kettlebell lifts (swings, TGU, windmills, snatches) for re-hab and pre-hab of my lower back, shoulders and knees.
  

What follows are detailed training logs in chronological order:

Tuesday, October 13 2009

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
40 x 4 x 3
45 x 3 x 3
50 x 2 x 2
55 x 4 x 2
63 x 1 x 2 2-NoLift
63 x 2 x 2
63 x 1 x 1 2-NoLift

Snatch Pull (kg):
65 x 5 x 3

Rack Push Press (kg)
40 x 1 x 5
50 x 1 x 4
60 x 1 x 3
70 x 1 x 2
76 x 1 x 2 PR
78 x 1 x 1 PR
80 x 1 x 1 PR

Although I was pleased with the 80kg push press. Snatches felt awkward and sign of things to come.

Thursday, October 15 2009

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Cleans (kg):
40 x 1 x 4
50 x 1 x 3
60 x 2 x 2
70 x 5 x 3
80 x 2 x 1
85 x 1 x 1
90 x 1 x 1 C&J
90 x 9 x 1

Front Squat (kg):
50 x 1 x 5
60 x 1 x 5
70 x 1 x 5
75 x 8 x 5

I was very pleased to squat clean 90kg ten times. I was in a groove and didn't want to stop.


Saturday, October 17 2009

Afternoon Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
40 x 2 x 3 3pos
50 x 3 x 2
55 x 3 x 2 1-NoLift
60 x 1 x 3
60 x 3 x 1

Clean & Jerk (kg):
40 x 1 x 5
60 x 2 x 2
70 x 2 x 1



Sunday, October 18 2009

Afternoon Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Rack Jerk from Jerk Boxes (kg):
40 x 1 x 4
50 x 1 x 5
60 x 1 x 2
70 x 1 x 2
75 x 1 x 2
80 x 1 x 2
85 x 2 x 1 1-NoLift
90 x 1 x 1
95 x 1 x 1
98 x 3 x 1 3-NoLift

Quarter Front Squats (kg):
150 x 1 x 3
160 x 1 x 3
170 x 1 x 3

Thursday, October 22 2009

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
40 x 2 x 3 3Pos
50 x 1 x 4
55 x 4 x 2
60 x 4 x 2
67 x 2 x 1 1-NoLift
70 x 1 x 2 2-NoLift
70 x 3 x 1 1-NoLift

Snatch Balance (kg):
40 x 2 x 5
45 x 1 x 4
45 x 2 x 3
45 x 2 x 4



Saturday, October 24 2009

Afternoon Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Clean and Jerk (kg):
60 x 2 x 3
65 x 1 x 3
70 x 1 x 3
80 x 2 x 2
85 x 2 x 2
85 x 1 x 2

Back Squat (kg):
60 x 1 x 6
90 x 1 x 4
100 x 1 x 3
105 x 1 x 3
110 x 1 x 3
120 x 1 x 1
125 x 1 x 1 PR

On the second rep with 85kg c&j, I got a sharp pain in my left knee during the recovery. I probably should have called it quits after the second set as I was really fatigued .. and just the right state to injure myself .. which I did. I was so stubborn I decided to push myself an PR-ed in the back squat.

Sunday, October 25 2009

Morning Basement Olympic Lifting Session

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Front Squat (kg):
40 x 1 x 5
50 x 1 x 5
60 x 1 x 5
70 x 1 x 5
80 x 1 x 5
90 x 1 x 4
100 x 4 x 2
110 x 2 x 1 2-NoLift

One Quarter Front Squat (kg):
110 x 1 x 2
130 x 1 x 3
140 x 1 x 3
160 x 1 x 2

Probably not a great idea with my tweaked knee.

Tuesday, October 27 2009

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Rack Jerks off Jerk Boxes (kg):
40 x 1 x 3
50 x 1 x 3
60 x 1 x 3
70 x 2 x 3
80 x 1 x 2
85 x 1 x 2
90 x 1 x 2
97 x 1 x 1 PR
100 x 4 x 1 4-NoLift

Snatch (kg):
40 x 4 x 3
45 x 1 x 3
50 x 2 x 3
55 x 1 x 3
60 x 1 x 2

Snatch Pull (kg):
60 x 1 x 3
70 x 1 x 4
75 x 2 x 4

Knee felt awful .. decided a weeks rest was necessary.


Tuesday, November 3 2009

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
40 x 3 x 3 Snatch Balance
45 x 3 x 3
50 x 2 x 2
60 x 1 x 2
60 x 1 x 2 1-NoLift
60 x 1 x 2 1-NoLift
60 x 1 x 2 2-NoLift
60 x 1 x 2 1-NoLift

Front Squat (kg):
50 x 1 x 5
60 x 1 x 5
70 x 1 x 5
80 x 2 x 3
90 x 1 x 1
80 x 1 x 3

First day back from tweaked knee. Everything felt heavy .. my snatch was way off however.


Thursday, November 5 2009
Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobil

Rack Jerks from Jerk-Boxes (kg):
40 x 1 x 3
50 x 1 x 3
60 x 1 x 3
70 x 1 x 3
80 x 1 x 3
80 x 1 x 1
85 x 1 x 2
90 x 1 x 2
90 x 1 x 1
100 x 3 x 1 PR

Cleans (kg):
50 x 1 x 3
60 x 2 x 3
70 x 2 x 3
75 x 2 x 3
80 x 4 x 3

Back Squat (kg):
60 x 1 x 5
80 x 1 x 5
90 x 1 x 3
100 x 5 x 3

Saturday, November 7 2009

Noon Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
40 x 1 x 3
45 x 1 x 3
50 x 1 x 3
55 x 1 x 3
60 x 1 x 3 2-NoLift
60 x 1 x 2
65 x 1 x 2 1-NoLift
70 x 5 x 1 5-NoLift

Front Squat (kg):
60 x 1 x 5
80 x 1 x 3

I re-tweaked my left knee, although not as severe, when snatching 55kg but continued. No pop on my 2nd pull and was unable to come even close to snatching 70kg. Tried to front squat but knee was too painful so I called it a day.

Sunday, November 8 2009 Kettlebell

Morning kettlebell pre-hab:

32kg x 3 x 20 Two hand swings
32kg x 1 x 5l/5r/5l/5r One hand swings

Monday, November 9 2009 Kettlebell

Morning kettlebell pre-hab:

32kg x 4 x 20 Two hand swings
24kg x 1 x 20l/20r One hand swings

Tuesday, November 10 2009

Afternoon Kettlebell pre-hab:

24kg x 1 x (1/1,2/2) TGU 2-rung ladder
24kg x 2 x 5/5 Windmill

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Front Squat (kg):
60 x 1 x 5
70 x 1 x 5
80 x 1 x 4
90 x 4 x 4 PR
100 x 1 x 1
105 x 1 x 1
110 x 1 x 1 PR

Snatch (kg):
40 x 1 x 3
40 x 1 x 2
50 x 2 x 2
55 x 4 x 2
60 x 2 x 2
65 x 1 x 1
70 x 4 x 1 4-NoLift

Rack Push-Press off Jerk-Boxes (kg):
50 x 1 x 3
60 x 1 x 3
70 x 1 x 3
75 x 1 x 2
80 x 1 x 1
85 x 3 x 1 PR

Wednesday, November 11 2009 Kettlebell Session

Morning session:

32kg x 3 x 20 Two hand swing
32kg x 1 x 5l/5b/5r/5b Roundabout swings
24kg x 1 x 20l/20r One-hand swings

Afternoon:
24kg Complex x 2:
TGU left ascending, 2 x windmill left, TGU left descending,
TGU left ascending, Swing transfer, Snatch right, TGU right descending,
TGU right ascending, 2 x windmill right, TGU right descending

24kg x 1 x 1/1 TGU
24kg x 1 x 3/3 Snatch
24kg x 1 x 5/5 Snatch

Thursday, November 12 2009

Afternoon Kettlebell pre-hab:

24kg Complex x 2:
TGU left ascending, 2 x windmill left, TGU left descending,
TGU left ascending, Swing transfer, Snatch right, TGU right descending,
TGU right ascending, 2 x windmill right, TGU right descending

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
40 x 1 x 3
40 x 1 x (2+3+2) S, OHS, Sb
45 x 1 x (2+3) S, Sb
50 x 1 x 3
50 x 1 x 5

Clean and jerk (kg):
50 x 1 x 2
60 x 1 x 2
70 x 1 x 2
75 x 3 x 1
80 x 3 x 1
85 x 3 x 1
90 x 3 x 1
93 x 1 x 1 Jerk-NoLift
93 x 1 x 1
96 x 2 x 1 2Clean-NoLift
96 x 1 x 1 PR

Back Squat (kg):
60 x 1 x 5
70 x 1 x 5
80 x 1 x 3
90 x 5 x 3

Once I reached 75% of 1RM for c&j, its singles only as this seems like a much safer approach.



Friday, November 13 2009 Kettlebell Session

Morning:

32kg x 4 x 20 Two hand swings
32kg x 1 x 5l/5b/5r/5b Round-about swings

Afternoon:

24kg Complex x 2:
TGU left ascending, (2,5) x windmill left, TGU left descending,
TGU left ascending, Swing transfer, Snatch right, TGU right descending,
TGU right ascending, (2,5) x windmill right, TGU right descending

24kg x 1 x 10/10 Snatch

Saturday, November 14 2009

Noon Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
40 x 1 x 5
40 x 1 x 3
45 x 2 x 3
45 x 1 x 2
50 x 1 x 2
55 x 1 x 2 1-NoLift
55 x 1 x 2 2 NoLift
55 x 1 x 2 HgSn
55 x 1 x 4 HgSn + HgSnPull
55 x 1 x 2
60 x 1 x 2 1-NoLift
60 x 1 x 2 1-NoLift
60 x 1 x 2 1-NoLift
60 x 1 x 2

Front Squat (kg)
70 x 1 x 5
80 x 1 x 5
90 x 1 x 5 PR
100 x 2 x 3 PR
100 x 1 x 3 1-NoLift

Kettlebell:
24kg x 1 x 3/3 TGU
32k x 1 x 3 Goblet Squat

Since injury my knee I have been creeping my stance outward from the floor. Coach Fuller noticed this and had me shorten it up .. it felt weird and took a conscious effort to start this way. It turned out that my 2nd has no power as I'm bringing my hips forward instead of straight up through my shoulders. I will be working with and without a stick to correct this.

I was pleased to triple front squat 100kg twice. Coach Fuller noticed that I have a tendency to lean forward once I break parallel. The third set I tried to triple I kept vertical for the first two reps but could not complete the last one. I also have a tendency to bring my knees in when front squatting heavy. One of the new lifters, Jeremy, a strong powerlifter, recommended I spread the floor with my feet in the hole to activate my glutes to power me up.

Some Training Consistancy

This is a roll-up of several weeks of training sessions, both prior to the NYC Open and after. There was a greater emphasis on snatch technique prior to the meet and then with the clean and jerk technique subsequently. Also this stretch represents an re-introduction of considerable overhead work now that my right shoulder is doing much better.

Thursday September 17, 2009

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
20 x 2 x 5
40 x 1 x 3 3Pos
45 x 1 x 3 3Pos
50 x 1 x 2
55 x 1 x 2
60 x 2 x 2
65 x 2 x 2
70 x 1 x 1 NoLift
70 x 2 x 2
74 x 5 x 1 5NoLift

Back Squat (kg):
70 x 1 x 6
80 x 1 x 4
90 x 3 x 3
100 x 3 x 3

This is the first time I was able to perform consecutive sets of double squat snatches with 65kg. This was hit or miss just a few months ago so I'm quite pleased with the incremental progress. I missed my first single attempt with 70kg and then made the next two. Coach Fuller suggested 74kg and although I missed all 5 lifts they got better and better with the last one being just a little late in getting underneath it. I know this is going down in the next couple of weeks hopefully at NYC Open.

Back squats went well I as I focused on slow controlled descent on each rep and being as vertical as possible on the concentric. When Coach Fuller saw how easily I was handing 90kg, he asked me to move to 100kgs which were only slightly more challenging.

Tuesday September 22, 2009

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
20 x 2 x 6 SS, S/T, HH/Ak/Bk
40 x 2 x 3 3Pos
45 x 2 x 2
50 x 2 x 2
55 x 5 x 1

C&J (kg):
40 x 1 x 2
50 x 1 x 2
60 x 2 x 2
70 x 7 x 1

Front Squat (kg):
70 x 4 x 3

24kg Kettlebell swing
5 x 20 Two hand swing

My jerk is still off but that's expected with the long break from OH work while my shoulder healed. Clean recovery from 70kg felt heavy today.

Thursday September 24, 2009

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
20 x 2 x 6
40 x 1 x 3 3Pos
40 x 1 x 4 3Pos + Sn
45 x 1 x 3 3Pos
50 x 1 x 3
50 x 1 x 2
55 x 1 x 2
60 x 1 x 2
60 x 4 x 1
65 x 2 x 1
70 x 3 x 1 3NoLift

C&J (kg):
40 x 1 x 2
60 x 1 x 2
60 x 1 x 1
70 x 1 x 1
80 x 1 x 1
85 x 1 x 1
90 x 1 x 1 press-out
90 x 1 x 1 no Jerk

Way too much for two days before a meet. In retrospect, only half of this would have been enough


Monday September 28, 2009

Morning Olympic Lifting Session at in my basement dungeon

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch/OHS combo (kg):
20 x 2 x 4
40 x 2 x (1 + 5) Sn + OHS
45 x 2 x (1 + 4) Sn + OHS
50 x 2 x (1 + 3) Sn + OHS
50 x 1 x 1 NoLift
50 x 21x (1 + 3) Sn + OHS

Jerks (kg):
20 x 2 x (1 + 4) Clean + Jerk
40 x 2 x (1 + 4) Clean + Jerk
50 x 1 x (1 + 3) Clean + Jerk
50 x 1 x (1 + 2) Clean + Jerk
20 x 1 x (1 + 3)

Working with suggestions by Arthur Drechsler at NYC Open

Tuesday September 29, 2009

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
20 x 2 x 5 SnOnToes, StandingSn, HH,Ak,Bk,OHS
40 x 1 x (3 + 3) Sn+SnB
40 x 1 x (1 + 3) Sn + OHS
40 x 1 x (3 + 3) Sn + SnB
45 x 1 x (1 + 4) Sn + OHS
45 x 1 x (3 + 3) Sn + SnB
50 x 1 x (1 + 3) Sn + OHS
55 x 1 x (2 + 2) Sn + SnB
55 x 1 x 1 Sn
55 x 1 x (1 + 2) Sn + OHS
55 x 1 x (2 + 2) Sn +SnB
60 x 4 x (1 + 1) Sn + SnB

OHS (kg):
40 x 1 x (1 + 5) Sn + OHS
45 x 1 x (1 + 5) Sn + OHS
50 x 1 x (1 + 5) Sn + OHS

Front Squat (kg):
40 x 1 x 6
60 x 1 x 5
70 x 1 x 4
80 x 1 x 3
90 x 1 x 2
95 x 2 x 2
110 x 1 x 1 NoLift

Thursday October 1, 2009

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Rack Jerks (kg):
40 x 1 x 4
50 x 1 x 2
60 x 1 x 2
70 x 1 x 2
75 x 1 x 2
80 x 5 x 2
85 x 1 x 2
90 x 2 x 1
90 x 1 x 1
95 x 2 x 1 2 NoLift

Snatch (kg):
40 x 1 x 5
50 x 1 x 3
55 x 1 x 2
60 x 1 x 2
60 x 2 x 1

Front Squat (kg):
50 x 1 x 5
70 x 1 x 3
80 x 1 x 3
85 x 5 x 3

The most significant event today was being able to handle the negatives on the heavy rack jerks. Although I missed 95kg on all my attempts I'm still encouraged .. just more of these sessions needed.

Saturday October 3, 2009

Noon Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch + OHS Combo (kg):
20 x 2 x 5
40 x 1 x (1 + 5)
45 x 1 x (1 + 5)
50 x 1 x (1 + 4)
55 x 1 x (1 + 3)
60 x 1 x (1 + 3)

Clean + FrontSquat + Jerk Combo (kg):
40 x 1 x 3 x (1 + 1 + 1)
50 x 1 x 3 x (1 + 1 + 1)
60 x 1 x 3 x (1 + 1 + 1)
65 x 1 x 3 x (1 + 1 + 1)
70 x 3 x 3 x (1 + 1 + 1)

Back Squat (kg):
50 x 1 x 5
70 x 1 x 3
75 x 4 x 3
85 x 1 x 3

I really enjoy combo lifts.


Tuesday October 6, 2009

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Clean and Jerk (kg):
40 x 1 x (3 + 1)
50 x 1 x (3 + 2)
60 x 1 x (3 +1)
70 x 1 x 3
75 x 1 x (3 + 1)
75 x 1 x 3
75 x 1 x (3 + 1)
75 x 1 x (3 + 2)
75 x 1 x (3 + 3)

Romanian Deadlift (kg):
70 x 1 x 5
80 x 5 x 5

OHS (kg)
40 x 1 x 5
50 x 1 x 5
55 x 1 x 3
60 x 1 x 3
70 x 1 x 1 NoLift

I've been working on my jerk form and found that 75kg is a great weight to really focus on without being too heavy.


Thursday October 8, 2009

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
20 x 3 x 6 Sn-on-toes, Standing-sn, high-hang, above-knee, below-knee, OHS
40 x 1 x 3
45 x 1 x 3
50 x 1 x 3
55 x 1 x 3 1NoLift
59 x 2 x 3
60 x 1 x 3
66 x 1 x 2 2Nolift
66 x 2 x 2
70 x 5 x 1 5Nolift

Clean Pull (kg):
70 x 1 x 3
90 x 1 x 3
105 x 6 x 2

Back Squat (lbs):
135 x 1 x 5
185 x 1 x 3
225 x 1 x 2
235 x 6 x 2

After the three sets of doubles with 66kg, I had nothing left and proceeded to miss five consecutive singles with 70kg. Fortunately I moved on.

Saturday October 10, 2009

Noon Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Clean (kg):
40 x 1 x 3 x (1+1) c+j
50 x 1 x 3 x (1+1) c+j
60 x 1 x 2
70 x 1 x 2
80 x 2 x 2
85 x 2 x 1 1NoLift
90 x 5 x 1 1NoLift
92 x 2 x 1 2NoLift

Back Squat (kg):
70 x 1 x 3
90 x 1 x 3
100 x 1 x 3
102 x 6 x 3

Push Press (kg):
40 x 5
50 x 4
60 x 3
70 x 2
75 x 1
80 x 1 NoLift

Since learning to squat ass-to-ankles with both front and back squat, my legs are still going through an adjustment period as I learn to recruit new motor units. As a result, my legs are constantly in somewhat fatigued state and this has affected all my lifts. This happened before when I introduced heavy squats and eventually I will complete adjustment phase and begin to improve again.