OlyLiftDon: Feel the Energy - Training Progression: Week 3, Day 3

Front Squat
1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 70%
1 Set of 4 Reps @ 80%
1 Set of 4 Reps @ 85%

1 Set of 4 Reps @ 80%
1 Set of 4 Reps @ 85%

Snatch
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 1 Rep @ 85%
3 Sets of 3 Reps @ 80%

Clean + Jerk
1 Set of 2 Cl. + 1 Jr. @ 60%
1 Set of 2 Cl. + 1 Jr. @ 70%
1 Set of 2 Cl. + 1 Jr. @ 80%
1 Set of 1 Cl. + 1 Jr. @ 85%
1 Set of 3 Cl. + 1 Jr. @ 80%

Snatch Pulls from Blocks Below the Knee
1 Set of 4 Reps @ 80%
1 Set of 4 Reps @ 90%

1 Set of 4 Reps @ 80%
1 Set of 4 Reps @ 90%

1 Set of 4 Reps @ 80%
1 Set of 4 Reps @ 90%

Behind the Neck Push Jerk
1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 70%
1 Set of 1 Rep @ 75%

1 Set of 4 Reps @ 60%
1 Set of 3 Reps @ 70%

Press
4 Sets of 4 Reps @74%

Daily Volume: 108
Weekly Volume: 280

I wasn't able to train until later in the evening today, so by the time I got going, a good amount of people were training around me, which is something I haven't had in a while. Man, it's amazing how much having people around can give you energy and excitement during a long training session. I love it!

I felt strong tonight, and the energy around tonight no doubt had something to do with it. I don't think 85% on the snatch, and the clean for that matter, felt easier! I was really able to transition into the second pull and get my hips into the bar much faster tonight. You'll see in the video below that because of it, I minimized my jump back SIGNIFICANTLY. With that being said, you might say that my issue was more of a second pull issue that it was pulling under the bar more aggressively.

To get a better understanding of what's supposed to happen in the upward movement of the snatch or clean, here is a great article that goes into the biomechanics of what is supposed to happen. If you don't read this, you're missing out.... or you just don't care.

Paul also gave me a couple really good pointers on setting my shoulders before I jerk, which seemed to help, so I was stoked on that.

Lastly, I wanted to point out my young teammate, Sam Lev. The guy is young and dumb, but man is he going to develop into a good weightlifter if he keeps his focus. Not only did he PR on his clean and jerk yesterday by 4kg, he basically POWER CLEANED 120kg. I wish I got it on video, but didn't. I didn't make the same mistake tonight though. When working on his jerk technique, he ended up jerking 115kg (maybe a little press out???? still impressive though) for a double. This was his current PR!!! If you watch my clean video below, you'll notice Sam stepped up to the plate and jerked 120kg for another PR. Really impressed by Sam this week. Also motivates me to keep pushing harder so I'm not the short stack of the them. HA!

Enjoy the videos!