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@twopointtwo
Tuesday 12/17/13
50 Snatch
50
50
50
50
50
70 Hang Snatch Below the Knee 70%x3x1, 80%x2x1, 83%x2x1
70
70
80
80
83
83
70 Clean + 2 Front Squats
70
110
110
121
121
127
127
70 x3 Behind The Neck Snatch Grip Push-Press
90 x3
96 x3
96 x3
96 x3
Monday 12/16/13
50 Snatch Heavy
50
50
50
50
50
70
70
80
90
95m
95m
96 Add a kilo trick :)
100m
100
70 Clean and Jerk Heavy
70
100
100
120
130 First time jumping 120 - 130 and making it.
135 Clean only
138m
138 Clean only
70 x5 High Bar Pause Squats
120 x5
130 x3
137 x3
140 x3
140 x3
140 x3
140 x3
Friday 12/13/13
50 -Snatch 90%
50
50
50
50
70
70
70
90m
90m
90m
70m
70
90m
90m
90m
90
91m
70 Clean and Jerk 90%
70
100
120
126m
126
128
70 x3 Front Squat, Pushed the jumps but my legs were pretty tired.
130 x3
135 x2
143 x2
156m
Generally fatigued this day. Seems to be occurring often, mostly just my leg strength.
Thursday 12/12/13
50 Snatch
50 ""
50 ""
50 ""
50 ""
50 ""
50 ""
50 ""
70 ""
70 ""
90m ""
90m ""
90 ""
70 Clean & Jerk
70 ""
110 ""
120m ""
120 ""
120 ""
70 x3 Front Squat
120 x3 ""
130 x3 ""
130 x3 ""
130 x3 ""
Sore and tired, yesterday took it out of me. 90% in the snatch 85% in c&j, I probably could have made 125-6 to make 90% in that (which I think is what MS was trying to get me to do). Front squat suffered from tired legs, however I'm staying rock solid in the back.
Wednesday 12/11/13
50 Snatch Heavy
50 ""
50 ""
50 ""
50 ""
70 ""
70 ""
80 ""
80 ""
85 ""
85m ""
85 ""
90 ""
95 ""
97m ""
97m ""
97m ""
90 ""
95 ""
97 ""
100 ""
104m ""
104m ""
104m
70 Clean & Jerk heavy
70 ""
100 ""
120 ""
130 "" only made the clean, hands ejected from the rack position at the bottom of the clean
130 ""
135 ""
140m ""
140m ""
- A lot of volume at maximal effort. Pr snatch from the ground, tying my hang snatch pr. Pr total. One of my best training sessions.
Tuesday 12/10/13
50 Snatch - Hang below the knee
50 ""
50 ""
50 ""
70 Snatch 70% 3x1 - Hang below the knee
70 ""
70 ""
81 Snatch 80% 2x1 - Hang below the knee
81 ""
83 Snatch 83% 2x1 - Hang below the knee
83 ""
70 Clean + 2 Front Squats
107 ""
107 ""
120 ""
120 ""
125 ""
125 "" - pushed weights from last week
70 x3 Snatch Grip Push Press - behind the neck
91 x3 ""
95 x3 ""
95 x3 ""
95 x3 "" Could have done 100, 5kg heavier than last week.
Monday 12/9/13
70 x3 Front Squat
122 x3 ""
132 x2 ""
142 x2 ""
155 x1 ""
165 x1 (pr) Pushed all weights
50 Snatch
50 ""
50 x2 ""
50 x2 ""
60 ""
60 x2 Snatch 60% x10x2 otm
60 x2
60 x2
60 x2
60 x2
60 x2
60 x2
60 x2
60 x2
60 x2
75 Snatch
80 ""
80 ""
80 ""
80m ""
80 ""
70 x5 Bench 3x5
90 x3 ""
95 x5 ""
95 x5 ""
95 x5 ""
Finished off with 1500 meters of rowing.
Friday 12/6/13
50 Snatch to 90%
50 ""
50 ""
50 ""
50 ""
70 ""
80m ""
80 ""
90 ""
90m ""
90m ""
80 x2 Snatch doubles @ 80%
80 x2 ""
80 x2 ""
80 x2 ""
50 Clean + Power Jerk
50 ""
50 ""
70 ""
70 ""
90 ""
100 ""
110 ""
120m ""
115m ""
125 x3 Low Bar Back Squat Heavy
155 x2 ""
175 x2 ""
187m ""
-I was pretty bummed after missing 187 so I decided to wrap it up. And by "wrap it up" I mean, throw my weights half way across the room. 175 for a double is a PR I'm pretty sure.
-Power jerk, not as cool as it looks.
Thursday 12/5/13
70 x3 Front Squat 3x3
70 x3 ""
120 x3 ""
136 x3 ""
140 x3 ""
140 x3 ""
140 3 ""
70 x3 Snatch Pulls 2x3
70 x3 ""
85 x3 ""
85 x3 ""
50kg Power Clean & Jerk Heavy
80 ""
100 ""
110 ""
115m ""
115m ""
110 ""
110 ""
110 ""
-Front Squat was very strong today. I started front squatting with my elbows a little more neutral position and it seems a lot more comfortable. I feel like I can get a better breath and really pick some speed up into the bottom, and also, stay more vertical. I believe 140 is a PR for a 3x3, either way I could have made 145 pretty easily.
-Snatch pulls: Hit a couple that gained MS's approval. Still feel very disconnected from this movement.
-Power Clean & Jerk. Powers were pretty meh. Seems like good power days come on lower volume periods. Jerk was ON compared to yesterday.
Wednesday 12/4/13
50 Snatch to Heavy
50 ""
50 ""
50 ""
50 ""
50 ""
70 ""
70 ""
80 ""
80 ""
85m ""
85 ""
90** ""
95m ""
95m ""
95m ""
95m ""
70 "" Clean & Jerk to Heavy
70 ""
100 ""
100 ""
120 ""
125 ""
130 ""
132m ""
70 x3 Press 3x3
80 x2 ""
80 x2 ""
80 x2 ""
-Snatch today was ok. Really focused on setting up with my hips a little lower and back on my heals. I had 1 particular snatch at 90kg where I really flexed my hamstrings and the lift was very good, tried to replicate but was unsuccessful. Going to play around with that a little more if I can remember. Also, I tried to get in a lot of warm ups and repeat weight if necessary. I'm going to start doing that on days where volume is not a concern.
-Clean & Jerk was good. I'm connecting really well on my cleans all the way to 100, above that is still good but I still feel like i need more practice with this new style. Need to spend a little time thinking about getting my feet out. Jerk wasn't so strong today, had some press out issues in the 120's.
-Press: I thought I picked a press weight that was appropriate. Turns out it wasn't. Only made doubles. Still happy with the work.
Tuesday 12/3/13
Short and sweet. The work was good, the weights were picked intelligently (actually they were picked on percentages). Party on.
After thought: I really like percentages. I know it's cool to hate them, but I don't.
50 - Hang Snatch (below knee)
50 ""
50 ""
70 ""
70m "" -Queued by MS to lead the pull with my wrists. Adjustment rep
70 ""
70m ""
80 ""
80 ""
83 ""
83 ""
70 x3 Clean Only
100 ""
105 - 1 Clean + 2 Front Squats
105 ""
120 ""
120 ""
122 ""
122 ""
70 x3 Snatch Grip Behind-the-nceck Push Press
90 x3 ""
90 x3 ""
90 x3 ""
Monday 12/2/13
Prior to this days training session I took some time to remind myself that I was going in today to practice the lifts, not to PR. I recognize that having 4 days rest might cause me to believe I should perform at some super-human level, at least that's been the case previously. I don't want to think about the weights anymore, I want to make each lift be the best.
Low Bar Back Squat: (3,2,2,1,1) 120kg x3, 150 x2, 170x2, 185 x1, 187 x1
-Back squat was good. All warm ups went well, still trying to remember to get some speed going into the bottom. I struggled pretty hard on 185, which is why I only jumped 2kg. My back seems to be getting stronger because it was my legs that were having the hardest time on the singles.
70kg - PC+2 Jerks
100 ""
100 ""
100 ""
100 ""
100 ""
100 ""
70 - clean only
100 ""
120 ""
130m ""
130m ""
130m ""
100 x2 ""
100 x2 ""
100 x2 ""
- With regard to my statement about making each lift the best, I have come up with a new way to document my work. I've done it with the Olympic style stuff on this day, but it will be for all exercises to follow. Each number on the list equals one approach to the bar. The idea is to further emphasize the attempts rather than the rep scheme or the load. All information is still easily discernible, especially overall volume (which I have found is highly important).
-With regard to the exercises, the jerk focus today was continuing to practice having a sharp turnover in the jerk. Watching Ita helped me to realize what needs to happen here. As soon as you reach the bottom of your dip, you are essentially moving into the split as you are kicking the bar upwards. Previously I imagined these as two separate phases: the drive, then once the knees are locked out, moving into the split. Slow, and huge fucking waste of time.
Clean work was money! I spent this weekend imaging myself violently executing a "3rd pull", which I was inspired to do after watching this video, and reading a little bit of this guys blog. Sometimes I feel that concepts don't always grab me immediately but if I can be exposed to them at a few strategic intervals, they'll sink in. I let my ego get in the way a bit on the cleans, which led to some failed attempts at 130. I was happy for the back off sets, which allowed me to practice my technique more.
Hanging Knee Raises: 3x12 (I won"t do the list format for the accessory type things.)
GHR: assisted x6, x10
Wednesday 11/27/13
Snatch: 50 x1x10, 70 x1x4, 90 x1, 95 x1, 98 x1x2m.
-At the beginning of this training session I was more sore than I've ever been. It took me quite a while to feel alright with the snatch. One good thing about this particular snatch session is the jump from 70 to 90, that's a first. Making it to 95 without missing is also a pretty good thing.
Low Bar Back Squat: 120 x5, 150 x2, 170 x1x2, 190 x1(pr)
Walked right into the loaded bar at 120 and hit a set of 5, everything felt great. First time jumping straight to 150, also first time doubling it in my warm up (and no belt). I repeated 170 because I struggled going down quickly and catching the bounce on the first one. After 170 MS called 190. 190 came relatively easy but I let my butt shoot up slightly. I definitely didn't see myself hitting a 5 kilo squat pr at the beginning of the session. I can see 200 happening maybe before the end of the year if things go well.
Press: 50 x5, 70 x3x5
I was into my 3rd set before I learned I was supposed to be singling this, whoops! I picked a light weight because I could tell I was pretty fatigued, especially from push press yesterday. Struggled a little bit at the end so I know it was a good choice.
Tuesday 11/26/13
Power Cl + 2 Jerks: 50 x1, 70 x1, 90 x1, 100 x1, 105x1x3
Push Press: 70 x3, 90 x3, 100 x3, 105 x3, 107 x3
Nothing substantial to report here.
Monday 11/25/13
Front Squat: 120 x3, 130 x2, 140 x2, 155 x1, 158 x1
-This went well. I pushed the first single this week, in hindsight I should have pushed all the weights but I didn’t think about it until later in the exercise. Probably could have pr’d the lift but I went for the sure thing.
Snatch: ( 87% x1x10 on the minute) 50 x1x5, 60 x1, 70 x1, 80 x1, 85 x1x10 otm.
-Very happy about how this went. I moved my feet out on the starting position and focused on being on my heels in the set up. I made all singles without missing.
Low-bar Back Squat: 70 x3, 120 x3, 140 x2, 150 x1, 160 x3x5 (pr)
A very good weight. I’m happy to see this has gone up despite not focusing on it. I had a little incident on the 3rd set 1st rep. I took my breath, went down and immediately collapsed forward, losing the weight over my head. Still a mystery why this happened but nevertheless I reracked the weight and smoked it.
Thursday 11/21/13
Snatch no misses: 50 x1x4, 70 x1, x1m, x1, 80 x1m, x1m, x1, 85 x1m, x1, 90 x1m, x1m, x1, 95 x1m, x1.
-Clearly missed the memo on "no misses". I cant really identify what the problem was here. Felt pretty beat up again today but once I got into the 90's I was feeling pretty good. A few of the snatches went very well. Today I wanted to focus on getting my feet out as much as possible but my efforts started to taper as I got heavier. Also, the 95 snatch was technically a PR snatch, sans hang.
Snatch doubles: 70 5x2.
I missed on a few of these. MS queued me to try to stop hitting the bar with my hips and focus on the vertical bar path. Afterwards I was definitely connecting with the turn over. The lifts I made felt very good.
Front squat: 100 x2, 140 x1x2.
Just a little work to get prepared for tomorrow, not much to say about this.
Tomorrow I would like to snatch right around 95ish, possibly match my 100 I hit from the hang or even pr if the lifting gods will it so. I would also like to hit 140 again in the c&j. If I can squeeze a couple more kilos all the better. Party on.
Wednesday 11/20/13
Clean from the blocks: 50 x1x3, 70 x1x8, 100 x1x14
-Focus here, ultimately, was speed. Pulling under the bar and hitting the turn over sharply. I'm unsure how I did here, I got some good feed back on a few. MS worked in and that was awesome to watch. Watching him, I feel like I understand what needs to happen. I just need to translate that onto the platform. About midway I was getting some pretty severe cramping in my upper abdomen, mystery ache. Definitely didn't do me any favors with holding the rack position at the bottom.
Power Clean and Jerk: 70 x1x2, 90 x1x2, 100x1, 111x1 (pr), 114x1 (pr), 116x1 (pr), 120x1 (below parallel)
-Starting out I was really phoning them in. My abdominal annoyance and overall fatigue are some reasons I could give for that, but I just needed to harden the fuck up. At 100 I started getting my mind right, then was talked into attempting a pr power clean at 111. It was at this point I had a little mini competition with AJ ;) and attempted 114 and 116. I attempted 120 for a miss, watched AJ make and then I attempted again but failed to make it power.
Finished off the session with a 5 clean progression with 1 jerk at the end. I consider today to be very successful because I was able observe the power that my mindset has over my training.
Way way after-thought: There's a total of 35 sets of work in this training session. Excessive?