Box Jump
3 Sets of 5 Reps
Snatch Balance
1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
2 Sets of 2 Reps @ 70%
Snatch
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%
1 Set of 2 Reps @ 85%
1 Set of 3 Reps @ 80%
Clean + Front Squat + Jerk
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 1 Rep @ 85%
Front Squat
1 Set of 4 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%
Snatch Deadlift from Deficit
1 Set of 5 Reps @ 80%
2 Sets of 4 Reps @ 80%
2 Sets of 4 Reps @ 90%
Daily Volume: 86
Weekly Volume: 191
Accessory Work
French Press w/ Dumbbell
4 Sets of 10 Reps
French Press w/ Barbell
4 Sets of 10 Reps
Tricep Extensions
4 Sets of 10 Reps
Tricep Kickbacks
4 Sets of 10 Reps
Abs
3 Sets of 20 Reps
Run
15'
My pelvic bone is feeling pretty tender, which is making snatching difficult. I'm not finishing as hard and I'm tending to bend my arms too soon. Hope this gets better sooner than later.
Cleans continue to feel solid and strong. That is all.
Tuesday, April 30, 2013
Monday, April 29, 2013
Not too Strenuous, Just Long - Cal State Championships Training Progression: Week 2, Day 1
Push Ups
3 Sets of 7 Reps
Depth Jump
4 Sets of 5 Reps
Power Snatch
1 Set of 5 Reps @ 50%
1 Set of 3 Reps @ 60%
3 Sets of 3 Reps @ 70%
Power Clean + Push Jerk
1 Set of 4 Reps @ 50%
1 Set of 3 Reps @ 60%
3 Sets of 3 Reps @ 70%
Back Squat
1 Set of 4 Reps @ 60%
1 Set of 8 Reps @ 70%
1 Set of 6 Reps @ 80%
1 Set of 2 Reps @ 85%
Clean Pull from Blocks Above the Knee
1 Set of 5 Reps @ 70%
2 Sets of 4 Reps @ 80%
2 Sets of 4 Reps @ 90%
Hang Muscle Snatch
2 Sets of 3 Reps @ 50%
Push Press
2 Sets of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
Daily Volume: 105
Weekly Volume: 105
Accessory Work
Back Extensions
3 Sets of 12 Reps
Press
4 Sets of 7 Reps
Abs
3 Sets of 25 Reps
Today wasn't particularly difficult, but it was LONG. The best part of the day come from squats. Went into today's training dreading the sets of 8 and 6, but, while they were challenging, they weren't really strenuous.
We were supposed to go to 60% on muscle snatch, but had to drop it down to 50% to do it properly. Also, push press gave me some difficulty, I missed my last rep. Anything over 85kg becomes a real battle for me.
Felt good as the day progressed. Didn't feel sore, didn't feel stiff, didn't feel overly exhausted. A real positive.
3 Sets of 7 Reps
Depth Jump
4 Sets of 5 Reps
Power Snatch
1 Set of 5 Reps @ 50%
1 Set of 3 Reps @ 60%
3 Sets of 3 Reps @ 70%
Power Clean + Push Jerk
1 Set of 4 Reps @ 50%
1 Set of 3 Reps @ 60%
3 Sets of 3 Reps @ 70%
Back Squat
1 Set of 4 Reps @ 60%
1 Set of 8 Reps @ 70%
1 Set of 6 Reps @ 80%
1 Set of 2 Reps @ 85%
Clean Pull from Blocks Above the Knee
1 Set of 5 Reps @ 70%
2 Sets of 4 Reps @ 80%
2 Sets of 4 Reps @ 90%
Hang Muscle Snatch
2 Sets of 3 Reps @ 50%
Push Press
2 Sets of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
Daily Volume: 105
Weekly Volume: 105
Accessory Work
Back Extensions
3 Sets of 12 Reps
Press
4 Sets of 7 Reps
Abs
3 Sets of 25 Reps
Today wasn't particularly difficult, but it was LONG. The best part of the day come from squats. Went into today's training dreading the sets of 8 and 6, but, while they were challenging, they weren't really strenuous.
We were supposed to go to 60% on muscle snatch, but had to drop it down to 50% to do it properly. Also, push press gave me some difficulty, I missed my last rep. Anything over 85kg becomes a real battle for me.
Felt good as the day progressed. Didn't feel sore, didn't feel stiff, didn't feel overly exhausted. A real positive.
Sunday, April 28, 2013
Training as a Group Brings So Much Energy - Cal State Championships Training Progression: Week 1, Day 5
Snatch
1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 70%
1 Set of 3 Reps @ 80%
1 Set of 2 Reps @ 85%
1 Set of 4 Reps @ 70%
1 Set of 3 Reps @ 80%
1 Set of 2 Reps @ 85%
1 Set of 4 Reps @ 70%
Clean & Jerk
1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 70%
1 Set of 3 Reps @ 80%
1 Set of 4 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 4 Reps @ 70%
Front Squat
1 Set of 4 Reps @ 50%
1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 70%
1 Set of 2 Reps @ 80%
Daily Volume: 79
Weekly Volume: 495
This was the first time that I've trained more or less with the entire weightlifting team since starting my internship at SC. The biggest thing I noticed right off the bat, especially once we started getting into our heavier working sets, was the energy. I love it. I missed it. I'm glad I'm back.
Training by yourself sucks. Training with a group around you, even if they're not doing the same thing as you, is good. Training with a partner who is doing the same thing is better. Training with a group of 4-8 people all doing the same thing is AWESOME! It's awesome because it brings a great energy around your training, even if you feel like you're going through hell. It motivates and pushes you to kick ass and out lift the others. It keeps you on track. It keeps you accountable.
This is timely because I read this article by Bob Takano earlier this week that discusses exactly what I experienced. While Bob's article is weightlifting specific, the same can be said about any training environment: sport specific practice, sports teams in the weight room, crossfit, running, etc.
I'm really looking forward to training with the team much more consistently!
Friday, April 26, 2013
Positions Matter - Cal State Championships Training Progression: Week 1, Day 4
Power Snatch from Blocks Above the Knee
1 Set of 4 Reps @ 50%
1 Set of 3 Reps @ 60%
4 Sets of 3 Reps @ 70%
Power Clean from Blocks Above the Knee + Jerk
1 Set of 4 Reps @ 60%
1 Set of 3 Reps @ 60%
2 Sets of 3 Reps @ 70%
Back Squat
1 Set of 5 Reps @ 50%
2 Sets of 4 Reps @ 60%
2 Sets of 3 Reps @ 70%
1 Set of 2 Reps @ 80%
Clean Pull from Blocks Above the Knee
3 Sets of 4 Reps @ 90%
Daily Volume: 78
Weekly Volume: 416
Accessory Work
Seated Press
3 Sets of 15 Reps
Press
3 Sets of 15 Reps
Back Extensions
3 Sets of 12 Reps
Abs
3 Sets of 25 Reps
Today was about getting the proper positions down with the block work. The purpose of block work is to isolate a specific position with the lift in order to perfect it.
With the position at the mid thigh, there should be some flexion of the ankle joint, with the knees positioned under the bar. The bar should not be touching the thighs, but it should be close. Shoulders should be directly over the bar at this point. This allows for the most vertical torso position, but more importantly, it allows for optimal use of the legs to produce force into the ground and propel the bar vertically.
During my first working sets of the power snatch at 70%, I found myself out of position with my knees too far back and shoulder too far in front of the bar. As a result, I was relying on my back and not my legs, which led me to miss 2 snatches that should have been easy makes. When I made the proper adjustment, the lifts and the weight were significantly easier and smoother.
Positions matter. Simple as that.
1 Set of 4 Reps @ 50%
1 Set of 3 Reps @ 60%
4 Sets of 3 Reps @ 70%
Power Clean from Blocks Above the Knee + Jerk
1 Set of 4 Reps @ 60%
1 Set of 3 Reps @ 60%
2 Sets of 3 Reps @ 70%
Back Squat
1 Set of 5 Reps @ 50%
2 Sets of 4 Reps @ 60%
2 Sets of 3 Reps @ 70%
1 Set of 2 Reps @ 80%
Clean Pull from Blocks Above the Knee
3 Sets of 4 Reps @ 90%
Daily Volume: 78
Weekly Volume: 416
Accessory Work
Seated Press
3 Sets of 15 Reps
Press
3 Sets of 15 Reps
Back Extensions
3 Sets of 12 Reps
Abs
3 Sets of 25 Reps
Today was about getting the proper positions down with the block work. The purpose of block work is to isolate a specific position with the lift in order to perfect it.
With the position at the mid thigh, there should be some flexion of the ankle joint, with the knees positioned under the bar. The bar should not be touching the thighs, but it should be close. Shoulders should be directly over the bar at this point. This allows for the most vertical torso position, but more importantly, it allows for optimal use of the legs to produce force into the ground and propel the bar vertically.
During my first working sets of the power snatch at 70%, I found myself out of position with my knees too far back and shoulder too far in front of the bar. As a result, I was relying on my back and not my legs, which led me to miss 2 snatches that should have been easy makes. When I made the proper adjustment, the lifts and the weight were significantly easier and smoother.
Positions matter. Simple as that.
Thursday, April 25, 2013
Just Another Day - Cal State Championships: Week 1, Day 3
Hang Power Snatch
1 Set of 5 Reps @ 50%
1 Set of 3 Reps @ 60%
4 Sets of 4 Reps @ 70%
Jerk
1 Set of 4 Reps @ 50%
1 Set of 4 Reps @ 60%
4 Sets of 3 Reps @ 70%
Back Squat
1 Set of 5 Reps @ 60%
2 Sets of 4 Reps @ 70%
2 Sets of 3 Reps @ 80%
1 Set of 2 Reps @ 85%
Clean Pull
1 Set of 5 Reps @ 90%
2 Sets of 4 Reps @ 100%
1 Set of 3 Reps @ 105%
Muscle Snatch from Hip
3 Sets of 4 Reps @ 50%
Daily Volume: 93
Weekly Volume: 338
Just another day. Another day, another dollar. Not much to talk about here. HAHA!
1 Set of 5 Reps @ 50%
1 Set of 3 Reps @ 60%
4 Sets of 4 Reps @ 70%
Jerk
1 Set of 4 Reps @ 50%
1 Set of 4 Reps @ 60%
4 Sets of 3 Reps @ 70%
Back Squat
1 Set of 5 Reps @ 60%
2 Sets of 4 Reps @ 70%
2 Sets of 3 Reps @ 80%
1 Set of 2 Reps @ 85%
Clean Pull
1 Set of 5 Reps @ 90%
2 Sets of 4 Reps @ 100%
1 Set of 3 Reps @ 105%
Muscle Snatch from Hip
3 Sets of 4 Reps @ 50%
Daily Volume: 93
Weekly Volume: 338
Just another day. Another day, another dollar. Not much to talk about here. HAHA!
Wednesday, April 24, 2013
Fighting Through the Depths of Mordor - Cal State Championships Progression: Week 1, Day 2
Hand Stand Kick Ups
3 Sets of 7 Reps
Vertical Jump w/ Barbell
4 Sets of 5 Reps @ 50%
Snatch
1 Set of 4 Reps @ 60%
2 Sets of 4 Reps @ 70%
1 Set of 3 Reps @ 80%
2 Sets of 2 Reps @ 85%
2 Sets of 3 Reps @ 80%
Clean + Front Squat
1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 70%
2 Sets of 3 Reps @ 80%
2 Sets of 4 Reps @ 70%
Front Squat
1 Sets of 6 Reps @ 50%
1 Sets of 5 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%
Snatch Pulls
1 Set of 5 Reps @ 70%
2 Sets of 4 Reps @ 80%
2 Sets of 3 Reps @ 90%
Daily Volume: 125
Weekly Volume: 245
Accessory Work
Rear Raise
3 Sets of 15 Reps
DB Upright Row
3 Sets of 15 Reps
Forward Raise
3 Sets of 15 Reps
Dumbbell Shrug
3 Sets of 15 Reps
Holy smokes, today's training took me to a very dark place. I felt like I was fighting my way through the depths of Mordor. This one hit me like a nice swift kick to the nuts. Definitely up there as one of the most difficult training sessions, mentally, that I've had in a long time.
The vertical jump with the bar on the back was new. More or less it was a variation of a jump squat, however, you didn't really squat. Before jumping, the point is to position yourself more or less in the high hang position. Interesting, but I like it! Really forces you to drive the legs and extend the hips.
My focus with the snatches was not leaning too far back in my finish. In doing so, I felt like I was in a better receiving position than usual. I ended up, however, missing my second reps at 85%, as well as my third reps in the last sets at 80%. It was during those sets where my mental battle began and things started to get really tough.
The cleans + front squats were solid, but crap, this part was all mental. Had to dig deep to get through every set and rep. Made all the lifts, however, which was a big win. I'm still alive too. I love to battle and I love to win!
Putting the snatch pulls at the end was just evil. No legs. No explosiveness. HA!
Today was no doubt a lesson in mental toughness and perseverance. Had to tell the negative voices in my head to shut the hell up after what seemed like every rep. It's a pain and discomfort that's hard to describe. Prior to this, I was a water polo player and then a crossfitter. I've felt the pain (not injury pain) of many swim and leg sets and crossfit wods, but this is totally different. The physical pain and discomfort might be similar I guess, but weightlifting is just way more mentally exhausting. Draining is a good way to put it. I LOVE it though! Just means I have to be on top of my recovery game.
Time to go hit up an epsom salt bath.
3 Sets of 7 Reps
Vertical Jump w/ Barbell
4 Sets of 5 Reps @ 50%
Snatch
1 Set of 4 Reps @ 60%
2 Sets of 4 Reps @ 70%
1 Set of 3 Reps @ 80%
2 Sets of 2 Reps @ 85%
2 Sets of 3 Reps @ 80%
Clean + Front Squat
1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 70%
2 Sets of 3 Reps @ 80%
2 Sets of 4 Reps @ 70%
Front Squat
1 Sets of 6 Reps @ 50%
1 Sets of 5 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%
Snatch Pulls
1 Set of 5 Reps @ 70%
2 Sets of 4 Reps @ 80%
2 Sets of 3 Reps @ 90%
Daily Volume: 125
Weekly Volume: 245
Accessory Work
Rear Raise
3 Sets of 15 Reps
DB Upright Row
3 Sets of 15 Reps
Forward Raise
3 Sets of 15 Reps
Dumbbell Shrug
3 Sets of 15 Reps
Holy smokes, today's training took me to a very dark place. I felt like I was fighting my way through the depths of Mordor. This one hit me like a nice swift kick to the nuts. Definitely up there as one of the most difficult training sessions, mentally, that I've had in a long time.
The vertical jump with the bar on the back was new. More or less it was a variation of a jump squat, however, you didn't really squat. Before jumping, the point is to position yourself more or less in the high hang position. Interesting, but I like it! Really forces you to drive the legs and extend the hips.
My focus with the snatches was not leaning too far back in my finish. In doing so, I felt like I was in a better receiving position than usual. I ended up, however, missing my second reps at 85%, as well as my third reps in the last sets at 80%. It was during those sets where my mental battle began and things started to get really tough.
The cleans + front squats were solid, but crap, this part was all mental. Had to dig deep to get through every set and rep. Made all the lifts, however, which was a big win. I'm still alive too. I love to battle and I love to win!
Putting the snatch pulls at the end was just evil. No legs. No explosiveness. HA!
Today was no doubt a lesson in mental toughness and perseverance. Had to tell the negative voices in my head to shut the hell up after what seemed like every rep. It's a pain and discomfort that's hard to describe. Prior to this, I was a water polo player and then a crossfitter. I've felt the pain (not injury pain) of many swim and leg sets and crossfit wods, but this is totally different. The physical pain and discomfort might be similar I guess, but weightlifting is just way more mentally exhausting. Draining is a good way to put it. I LOVE it though! Just means I have to be on top of my recovery game.
Time to go hit up an epsom salt bath.
Tuesday, April 23, 2013
Lots of Accessory Work - Cal State Championships Progression: Week 1, Day 1
Power Snatch from Blocks Above the Knee
1 Set of 5 Reps @ 50%
4 Sets of 4 Reps @ 60%
Power Clean from Blocks Above the Knee + Push Press
1 Set of 4 P.Cl.Bl.Ab.Kn. + 4 P.Pr. @ 50%
4 Sets of 4 P.Cl.Bl.Ab.Kn. + 4 P.Pr. @ 60%
Back Squat
1 Set of 5 Reps @ 60%
2 Sets of 4 Reps @ 70%
2 Sets of 4 Reps @ 80%
1 Set of 2 Reps @ 85%
Clean Pull from Blocks Below the Knee
2 Sets of 4 Reps @ 70%
3 Sets of 4 Reps @ 80%
Muscle Snatch from Hip
4 Sets of 4 Reps @ 50%
Daily Volume: 120
Weekly Volume: 120
Additional Accessory Work
Bent Over Rows
3 Sets of 15 Reps
Back Extensions
3 Sets of 15 Reps
Fly's
3 Sets of 15 Reps
DB Rear Elevated Split Squat
3 Sets of 15 Reps
Calf Raises
3 Sets of 15 Reps
Barbell Step Ups
3 Sets of 15 Reps
Ah, the start of a new progression! This new progression will take us up to the California State Championships in mid-July. We'll also be adding in a lot more accessory work. Consistently adding this in is new to me. I'm exhausted, sore and tight from all the additional work. HA! Probably going to take a couple weeks to get used to this.
The most humbling aspect of yesterday's training was the DB rear elevated split squat. Apparently, I'm extremely weak when it comes to unilateral strength. I'm not even going to write down the weight I used I'm so embarrassed. Glad we're adding this stuff in more consistently though.
I also figured out why I'm jumping back so much in my snatches. During the hip muscle snatch, I was leaning my chest too far back and not elevating the bar straight up with my legs. Now to dial this in!
1 Set of 5 Reps @ 50%
4 Sets of 4 Reps @ 60%
Power Clean from Blocks Above the Knee + Push Press
1 Set of 4 P.Cl.Bl.Ab.Kn. + 4 P.Pr. @ 50%
4 Sets of 4 P.Cl.Bl.Ab.Kn. + 4 P.Pr. @ 60%
Back Squat
1 Set of 5 Reps @ 60%
2 Sets of 4 Reps @ 70%
2 Sets of 4 Reps @ 80%
1 Set of 2 Reps @ 85%
Clean Pull from Blocks Below the Knee
2 Sets of 4 Reps @ 70%
3 Sets of 4 Reps @ 80%
Muscle Snatch from Hip
4 Sets of 4 Reps @ 50%
Daily Volume: 120
Weekly Volume: 120
Additional Accessory Work
Bent Over Rows
3 Sets of 15 Reps
Back Extensions
3 Sets of 15 Reps
Fly's
3 Sets of 15 Reps
DB Rear Elevated Split Squat
3 Sets of 15 Reps
Calf Raises
3 Sets of 15 Reps
Barbell Step Ups
3 Sets of 15 Reps
Ah, the start of a new progression! This new progression will take us up to the California State Championships in mid-July. We'll also be adding in a lot more accessory work. Consistently adding this in is new to me. I'm exhausted, sore and tight from all the additional work. HA! Probably going to take a couple weeks to get used to this.
The most humbling aspect of yesterday's training was the DB rear elevated split squat. Apparently, I'm extremely weak when it comes to unilateral strength. I'm not even going to write down the weight I used I'm so embarrassed. Glad we're adding this stuff in more consistently though.
I also figured out why I'm jumping back so much in my snatches. During the hip muscle snatch, I was leaning my chest too far back and not elevating the bar straight up with my legs. Now to dial this in!
Sunday, April 21, 2013
Learn From Mistakes - Spring Training Progression: Week 5, Day 4
Snatch
Work up to 1-RM
105kg
Clean & Jerk
Work up to 1-RM
110kg
Back Squat
Work up to 90%
Failed at 90%
We ended up not competing at the last minute this weekend. In lieu of competition, we worked up to 1 RM's. I hit what I was hoping to get at the meet, 105kg. I gave 107kg 3 tries but just wasn't there. I ended up getting under it soundly, but for whatever reason, I couldn't stand it up and ended up losing it. That was a precursor for things to come, and a learning experience of things to learn from.
Stupidly, I decided to go straight into C&J's with out any rest in between. Mistake number one. When maxing out, I need to allow myself 10-15 mins from the time I finish snatching to my first c&j warm up attempt - just like in a meet.
Mistake number 2 was jumping from 100kg to 110kg. Making that big of a jump crushed me. I'm surprised actually I was able to make 110. Got under 115kg alright, but per usual, I couldn't stand it up. My second attempt at it, the bar came away after the second pull and I lost it forward.
I was both frustrated and taxed from this. Long story short, I had to bail at my 90% squat. What started out as a good day sure turned to crap right away.
I can assure you next time, my rest in between lifts and my attempt progression will be more on point. Lesson learned.
After feeling confident in my clean & jerk the past couple of weeks, I'm back at square one. Need to get stronger. Sick and tired of this crap!
Work up to 1-RM
105kg
Clean & Jerk
Work up to 1-RM
110kg
Back Squat
Work up to 90%
Failed at 90%
We ended up not competing at the last minute this weekend. In lieu of competition, we worked up to 1 RM's. I hit what I was hoping to get at the meet, 105kg. I gave 107kg 3 tries but just wasn't there. I ended up getting under it soundly, but for whatever reason, I couldn't stand it up and ended up losing it. That was a precursor for things to come, and a learning experience of things to learn from.
Stupidly, I decided to go straight into C&J's with out any rest in between. Mistake number one. When maxing out, I need to allow myself 10-15 mins from the time I finish snatching to my first c&j warm up attempt - just like in a meet.
Mistake number 2 was jumping from 100kg to 110kg. Making that big of a jump crushed me. I'm surprised actually I was able to make 110. Got under 115kg alright, but per usual, I couldn't stand it up. My second attempt at it, the bar came away after the second pull and I lost it forward.
I was both frustrated and taxed from this. Long story short, I had to bail at my 90% squat. What started out as a good day sure turned to crap right away.
I can assure you next time, my rest in between lifts and my attempt progression will be more on point. Lesson learned.
After feeling confident in my clean & jerk the past couple of weeks, I'm back at square one. Need to get stronger. Sick and tired of this crap!
Thursday, April 18, 2013
Short and Sweet - Spring Training Progression: Week 5, Day 3
Power Snatch
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 65%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 75%
1 Set of 2 Reps @ 65%
Power Clean + Jerk
1 Set of 3 P.Cl. + 1 Jr. @ 60%
1 Set of 3 P.Cl. + 1 Jr. @ 65%
1 Set of 1 P.Cl. + 1 Jr. @ 70%
1 Set of 1 P.Cl. + 1 Jr. @ 75%
1 Set of 1 P.Cl. + 2 Jr. @ 65%
Front Squat
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
3 Sets of 2 Reps @ 80%
Press
4 Sets of 3 Reps
60kg-64.5kg-64.5kg(2)-64.5kg(1)
Today was short and sweet. So will this post. Felt a little tight in the legs after back squats on Tuesday. Power cleans felt solid and fast. I'm ready for Saturday! That's all I'm writing about today. HA!
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 65%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 75%
1 Set of 2 Reps @ 65%
Power Clean + Jerk
1 Set of 3 P.Cl. + 1 Jr. @ 60%
1 Set of 3 P.Cl. + 1 Jr. @ 65%
1 Set of 1 P.Cl. + 1 Jr. @ 70%
1 Set of 1 P.Cl. + 1 Jr. @ 75%
1 Set of 1 P.Cl. + 2 Jr. @ 65%
Front Squat
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
3 Sets of 2 Reps @ 80%
Press
4 Sets of 3 Reps
60kg-64.5kg-64.5kg(2)-64.5kg(1)
Today was short and sweet. So will this post. Felt a little tight in the legs after back squats on Tuesday. Power cleans felt solid and fast. I'm ready for Saturday! That's all I'm writing about today. HA!
Tuesday, April 16, 2013
90% Squat Was a Battle Today - Spring Training Progression: Week 5, Day 2
Snatch
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
3 Sets of 2 Reps @ 80%
Clean + Jerk
1 Set of 2 Cl. + 1 Jr. @ 60%
1 Set of 2 Cl. + 1 Jr. @ 70%
3 Sets of 2 Cl. + 1 Jr. @ 80%
Jerk
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
3 Sets of 3 Reps @ 80%
Back Squat
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
1 Set of 1 Rep @ 90%
Somewhat up an up and down training session today. I ended up missing the second snatches on the last 2 sets. Smoked my C&J's and jerk's today. I'm hoping to hit 120kg this weekend, which would match my all time PR.
My 90% squat was an all out battle. Seemed like it took my 15 seconds to stand that mother all the way up. HA! Oh man. Feeling better and better heading into the weekend.
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
3 Sets of 2 Reps @ 80%
Clean + Jerk
1 Set of 2 Cl. + 1 Jr. @ 60%
1 Set of 2 Cl. + 1 Jr. @ 70%
3 Sets of 2 Cl. + 1 Jr. @ 80%
Jerk
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
3 Sets of 3 Reps @ 80%
Back Squat
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
1 Set of 1 Rep @ 90%
Somewhat up an up and down training session today. I ended up missing the second snatches on the last 2 sets. Smoked my C&J's and jerk's today. I'm hoping to hit 120kg this weekend, which would match my all time PR.
My 90% squat was an all out battle. Seemed like it took my 15 seconds to stand that mother all the way up. HA! Oh man. Feeling better and better heading into the weekend.
Monday, April 15, 2013
Meet Prep Begins - Spring Training Progression: Week 5, Day 1
Snatch
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
4 Sets of 1 Rep @ 85%
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%
4 Sets of 1 Cl. + 1 Jr. @ 85%
Snatch Pull
3 Sets of 2 Reps @ 90%
Front Squat
3 Sets of 2 Reps @ 95% of Clean Max
Press
4 Sets of 3 Reps
60kg-62kg-62kg-62kg
We're lifting this weekend in Carlsbad at the Army and Navy Academy Weightlifting Championship, so to prep, we'll be reducing our training days to 3 this week.
Today my lifts felt on point. Snatches finally felt fast and solid. I did a better job of staying over the bar on the clean which allowed me to finish with the bar higher on my thigh/hip. Smoked my jerks!
Just like with squats, my cleans at 80+% are finally feeling like those percentages and not astronomically higher. Somebody's getting stronger!
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
4 Sets of 1 Rep @ 85%
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%
4 Sets of 1 Cl. + 1 Jr. @ 85%
Snatch Pull
3 Sets of 2 Reps @ 90%
Front Squat
3 Sets of 2 Reps @ 95% of Clean Max
Press
4 Sets of 3 Reps
60kg-62kg-62kg-62kg
We're lifting this weekend in Carlsbad at the Army and Navy Academy Weightlifting Championship, so to prep, we'll be reducing our training days to 3 this week.
Today my lifts felt on point. Snatches finally felt fast and solid. I did a better job of staying over the bar on the clean which allowed me to finish with the bar higher on my thigh/hip. Smoked my jerks!
Just like with squats, my cleans at 80+% are finally feeling like those percentages and not astronomically higher. Somebody's getting stronger!
Awesome Coaches Course - Spring Training Progression: Week 4, Day 5
Push Press
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 65%
4 Sets of 4 Reps @70%
Clean Deadlift from Deficit
4 Sets of 3 Reps @ 90%
Front Squat
1 Set of 3 Reps @ 80%
1 Set of 3 Reps @ 85%
1 Set of 1 Rep @ 90%
1 Set of 5 Reps @ 80%
What a busy weekend. We had the Art and Science of Coaching Weightlifting: Part 1 - Biomechanics at Waxman's Gym, AND my wife and I moved....AGAIN....to a bigger spot right next door! HA! I'm sick and tired of moving, so we're hoping we can stay where we are now for a few years.
Anyways, back on topic. The coaches course was incredible. 30 coaches learning the science and biomechanics of the lifts! To my knowledge, there is nothing else like this offered in the U.S., aside from a masters program, where developing coaches spend 6+ hours solely dedicated to the science of the lifts.
Everything I've seen has focused on the practical application of coaching with maybe a glossing over the science. In order to coach something properly, you need to know what's really going on from a biomechanical standpoint. Coaching just based on feel and watching YouTube videos, while it can help at certain times, just won't fully cut it if you really want to focus on coaching weightlifting.
Part 2 and 3 will be focusing more on the methodology and practical applications you can use as a coach. All in all, 30+ hours on learning how to properly coach the lifts. Awesome. Can't wait!
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 65%
4 Sets of 4 Reps @70%
Clean Deadlift from Deficit
4 Sets of 3 Reps @ 90%
Front Squat
1 Set of 3 Reps @ 80%
1 Set of 3 Reps @ 85%
1 Set of 1 Rep @ 90%
1 Set of 5 Reps @ 80%
What a busy weekend. We had the Art and Science of Coaching Weightlifting: Part 1 - Biomechanics at Waxman's Gym, AND my wife and I moved....AGAIN....to a bigger spot right next door! HA! I'm sick and tired of moving, so we're hoping we can stay where we are now for a few years.
Anyways, back on topic. The coaches course was incredible. 30 coaches learning the science and biomechanics of the lifts! To my knowledge, there is nothing else like this offered in the U.S., aside from a masters program, where developing coaches spend 6+ hours solely dedicated to the science of the lifts.
Everything I've seen has focused on the practical application of coaching with maybe a glossing over the science. In order to coach something properly, you need to know what's really going on from a biomechanical standpoint. Coaching just based on feel and watching YouTube videos, while it can help at certain times, just won't fully cut it if you really want to focus on coaching weightlifting.
Part 2 and 3 will be focusing more on the methodology and practical applications you can use as a coach. All in all, 30+ hours on learning how to properly coach the lifts. Awesome. Can't wait!
Friday, April 12, 2013
Having a Training Partner Helps - Spring Training: Week 4, Day 4
Snatch
1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 75%
1 Set of 1 Rep @ 80%
3 Sets of 1 Rep @ 85%
Clean & Jerk
1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 75%
1 Set of 1 Rep @ 80%
3 Sets of 1 Rep @ 85%
1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 75%
1 Set of 1 Rep @ 80%
3 Sets of 1 Rep @ 85%
Clean & Jerk
1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 75%
1 Set of 1 Rep @ 80%
3 Sets of 1 Rep @ 85%
Snatch Pull from Deficit
4 Sets of 3 Reps @ 90%
Clean Deadlift from Blocks Below the Knee
4 Sets of 4 Reps @ 100%
Back Squat
4 Sets of 4 Reps @ 80%
Well, at least I made one of my snatches today at 85%. HA! I never thought I said this, but I'm feeling more comfortable about my clean & jerks.
For the past 2 weeks or so, Chris Chase has been my training partner. This has been a big boost to my personal training, and here's why:
1) We get along really well, which helps when going through tough training sessions because of the good company. Train with someone you get along with!
2) Having a training partner keeps me on track. When training on my own, I have a tendency to take more rest time than needed. Training partners can keep you focused when you need to be.
3) I can help Chris get better at weightlifting. I try to give him at least one golden nugget each session. ;). Training partners help your coaching eye by watching.
My point here is simple. If you can, make sure you train with a partner. It makes the experience and your performance much better!
Thursday, April 11, 2013
A Beautiful Miss - Spring Training Progression: Week 4, Day 3
Muscle Snatch + Overhead Squat
4 Sets of 2 Mu.Sn. + 2 Oh.S.
50kg-55kg-60kg-65kg
Snatch
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
2 Sets of 2 Reps @ 80%
Clean + Jerk
1 Set of 1 Cl. + 2 Jr. @ 60%
1 Set of 1 Cl. + 2 Jr. @ 70%
1 Set of 1 Cl. + 2 Jr. @ 80%
2 Sets of 2 Cl. + 1 Jr. @ 80%
RDL
4 Sets of 4 Reps @ 85%
Front Squat
4 Sets of 4 Reps @ 80%
Press
4 Sets of 4 Reps
50kg-55kg-60kg-60kg
Snatches felt pretty good, even though I missed my 2 reps @ 85%. My first rep was on point, no real technical errors, just wasn't ready for the catch. The positive thing with this miss is that I didn't jump back, and as a result the bar was finally in the right spot. Because of that I wasn't used to receiving it in that perfect position. I'll call it a beautiful miss. HA!
This is just a lesson on being ready in the receiving position EVERY single rep, no matter what. The second rep, I tried to overcompensate and ended up jumping back too much. I was just over thinking it. Don't think, just do!
Front squats today were a lot more difficult today after doing 4x3 at 85% yesterday. Really had to battle through these sets, especially the last rep in each set.
4 Sets of 2 Mu.Sn. + 2 Oh.S.
50kg-55kg-60kg-65kg
Snatch
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
2 Sets of 2 Reps @ 80%
Clean + Jerk
1 Set of 1 Cl. + 2 Jr. @ 60%
1 Set of 1 Cl. + 2 Jr. @ 70%
1 Set of 1 Cl. + 2 Jr. @ 80%
2 Sets of 2 Cl. + 1 Jr. @ 80%
RDL
4 Sets of 4 Reps @ 85%
Front Squat
4 Sets of 4 Reps @ 80%
Press
4 Sets of 4 Reps
50kg-55kg-60kg-60kg
Snatches felt pretty good, even though I missed my 2 reps @ 85%. My first rep was on point, no real technical errors, just wasn't ready for the catch. The positive thing with this miss is that I didn't jump back, and as a result the bar was finally in the right spot. Because of that I wasn't used to receiving it in that perfect position. I'll call it a beautiful miss. HA!
This is just a lesson on being ready in the receiving position EVERY single rep, no matter what. The second rep, I tried to overcompensate and ended up jumping back too much. I was just over thinking it. Don't think, just do!
Front squats today were a lot more difficult today after doing 4x3 at 85% yesterday. Really had to battle through these sets, especially the last rep in each set.
Wednesday, April 10, 2013
Jerk Focus Today - Spring Training Progression: Week 4, Day 2
Power Snatch + Overhead Squat
1 Set of 2 P.Sn. + 2 Oh.S. @ 60%
1 Set of 2 P.Sn. + 2 Oh.S. @ 65%
4 Sets of 1 P.Sn. + 3 Oh.S. @ 70%
Power Clean + Jerk
1 Set of 2 P.Cl. + 2 Jr. @ 60%
1 Set of 2 P.Cl. + 2 Jr. @ 65%
4 Sets of 1 P.Cl. + 1 Jr. @ 70%
Depth Jumps
3 Sets of 5 Reps
Jerk
1 Set of 3 Reps @ 80%
1 Set of 2 Reps @ 85%
1 Set of 2 Reps @ 75%
1 Set of 2 Reps @ 80%
3 Sets of 1 Rep @ 85%
RDL
4 Sets of 4 Reps @ 80%
Front Squat
4 Sets of 3 Reps @ 85%
Today's focus was with the jerk. While I made all my lifts, I didn't feel comfortable with my drive today.
Squats again are feeling solid. My last set was a bit of a battle, but I'm feeling stronger at 85% than I previously did. Because of coaching conflicts, I wasn't able to fit in seated press. I'll be getting it in later this week in one of my lighter volume days (either tomorrow or Friday).
1 Set of 2 P.Sn. + 2 Oh.S. @ 60%
1 Set of 2 P.Sn. + 2 Oh.S. @ 65%
4 Sets of 1 P.Sn. + 3 Oh.S. @ 70%
Power Clean + Jerk
1 Set of 2 P.Cl. + 2 Jr. @ 60%
1 Set of 2 P.Cl. + 2 Jr. @ 65%
4 Sets of 1 P.Cl. + 1 Jr. @ 70%
Depth Jumps
3 Sets of 5 Reps
Jerk
1 Set of 3 Reps @ 80%
1 Set of 2 Reps @ 85%
1 Set of 2 Reps @ 75%
1 Set of 2 Reps @ 80%
3 Sets of 1 Rep @ 85%
RDL
4 Sets of 4 Reps @ 80%
Front Squat
4 Sets of 3 Reps @ 85%
Today's focus was with the jerk. While I made all my lifts, I didn't feel comfortable with my drive today.
Squats again are feeling solid. My last set was a bit of a battle, but I'm feeling stronger at 85% than I previously did. Because of coaching conflicts, I wasn't able to fit in seated press. I'll be getting it in later this week in one of my lighter volume days (either tomorrow or Friday).
Tuesday, April 9, 2013
80% Finally Felt Like 80% - Spring Training: Week 4, Day 1
Muscle Snatch + Overhead Squat
4 Sets of 2 Mu.Sn. + Oh.S.
50kg-55kg-60kg-65kg
Snatch Deadlift from Blocks Above the Knee
3 Sets of 3 Reps @ 100%
Snatch
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 65%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
1 Set of 2 Reps @ 80%
Snatch Pull from Blocks Below the Knee
3 Sets of 3 Reps @ 85%
Back Squat
3 Sets of 3 Reps @ 80%
Push Press
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 65%
3 Sets of 3 Reps @ 70%
Today was the first time snatching higher than 75%. I felt a lot more comfortable when compared to snatching last week. On the video below, you'll notice that I'm back to jumping back a bit, especially in the second rep. I'm looking forward to getting Sean's eyes on me more consistently here in a couple weeks!
The high volume of squatting is really feeling like it's paying off. It's the first time that 80% has actually felt like 80%, and not 90%! HA!! I'm looking for a big squat PR and some transferability to my cleans.
Push presses were tough, however. I ended up going 5 for 9. Still need to work on my overhead strength, obviously.
4 Sets of 2 Mu.Sn. + Oh.S.
50kg-55kg-60kg-65kg
Snatch Deadlift from Blocks Above the Knee
3 Sets of 3 Reps @ 100%
Snatch
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 65%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
1 Set of 2 Reps @ 80%
Snatch Pull from Blocks Below the Knee
3 Sets of 3 Reps @ 85%
Back Squat
3 Sets of 3 Reps @ 80%
Push Press
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 65%
3 Sets of 3 Reps @ 70%
Today was the first time snatching higher than 75%. I felt a lot more comfortable when compared to snatching last week. On the video below, you'll notice that I'm back to jumping back a bit, especially in the second rep. I'm looking forward to getting Sean's eyes on me more consistently here in a couple weeks!
The high volume of squatting is really feeling like it's paying off. It's the first time that 80% has actually felt like 80%, and not 90%! HA!! I'm looking for a big squat PR and some transferability to my cleans.
Push presses were tough, however. I ended up going 5 for 9. Still need to work on my overhead strength, obviously.
Sunday, April 7, 2013
Spring Training Progression: Week 3, Day 4
Power Snatch + Overhead Squat
3 Sets of 4 P.Sn. + 4 Oh.S. @ 60% w/ 1' Rest
Power Clean + Jerk
3 Sets of 4 P.Cl. + 4 Jr. @ 60% w/ 1' Rest
Snatch Deadlift to Mid Shin
4 Sets of 3 Reps @ 100%
Front Squat
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
4 Sets of 3 Reps @ 80%
Seated Press
4 Sets of 4 Reps
50kg-55kg-60kg-60kg
For some reason, my snatches and overhead squats did not feel comfortable, which I generally feel the best at. Weird.
Power cleans and squats felt good today!
3 Sets of 4 P.Sn. + 4 Oh.S. @ 60% w/ 1' Rest
Power Clean + Jerk
3 Sets of 4 P.Cl. + 4 Jr. @ 60% w/ 1' Rest
Snatch Deadlift to Mid Shin
4 Sets of 3 Reps @ 100%
Front Squat
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
4 Sets of 3 Reps @ 80%
Seated Press
4 Sets of 4 Reps
50kg-55kg-60kg-60kg
For some reason, my snatches and overhead squats did not feel comfortable, which I generally feel the best at. Weird.
Power cleans and squats felt good today!
Thursday, April 4, 2013
Attacking Weaknesses - Spring Training Progression: Week 3, Day 3
Box Jump
4 Sets of 4 Reps @ 44"
Overhead Med Ball Throw
4 Sets of 5 Reps
Med Ball Throw
4 Sets of 5 Reps
Broad Jumps
3 Sets of 3 Jumps
Clean Deadlift
4 Sets of 4 Reps @ 95%
Back Squat
4 Sets of 10 Reps @ 60% w/ 1 Minute Rest
Overhead Squat
4 Sets of 5 Reps
50kg-55kg-60kg-65kg
Today was tough as hell, but sometimes you just have to toughen up and punch what's in front of you in the throat to come out on top. I had to really dig deep to get these squats done with just a minute rest, but the great news is that I came out unscathed!
The confidence coming out of today is huge with regards to squats. Squats and overall strength is a big weakness of mine, and this progression thus far is really staring my weakness in the eye and kicking the sh*# out of it. If you expect to improve at anything, you need to relentlessly attack your weaknesses head on. Never give up and keep fighting!
I'm expecting a really big jump in my strength numbers, and in turn my clean & jerk numbers. We'll just have to see!
4 Sets of 4 Reps @ 44"
Overhead Med Ball Throw
4 Sets of 5 Reps
Med Ball Throw
4 Sets of 5 Reps
Broad Jumps
3 Sets of 3 Jumps
Clean Deadlift
4 Sets of 4 Reps @ 95%
Back Squat
4 Sets of 10 Reps @ 60% w/ 1 Minute Rest
Overhead Squat
4 Sets of 5 Reps
50kg-55kg-60kg-65kg
Today was tough as hell, but sometimes you just have to toughen up and punch what's in front of you in the throat to come out on top. I had to really dig deep to get these squats done with just a minute rest, but the great news is that I came out unscathed!
The confidence coming out of today is huge with regards to squats. Squats and overall strength is a big weakness of mine, and this progression thus far is really staring my weakness in the eye and kicking the sh*# out of it. If you expect to improve at anything, you need to relentlessly attack your weaknesses head on. Never give up and keep fighting!
I'm expecting a really big jump in my strength numbers, and in turn my clean & jerk numbers. We'll just have to see!
Wednesday, April 3, 2013
Today Was Tough But Good - Spring Training Progression: Week 3, Day 2
Muscle Clean + Squat Jerk
3 Sets of 2 M.Cl. + 2 S.Jr.
50kg-60kg-60kg
Clean + Jerk
1 Set of 3 Cl. + 3 Jr. @ 60%
1 Set of 3 Cl. + 3 Jr. @ 65%
1 Set of 3 Cl. + 3 Jr. @ 70%
1 Set of 3 Cl. + 3 Jr. @ 75%
RDL
5 Sets of 4 Reps @ 80%
Push Press
1 Set of 4 Reps @ 60%
4 Sets of 5 Reps @ 65%
Front Squat
1 Set of 10 Reps @ 60%
1 Set of 3 Reps @ 70%
3 Sets of 3 Reps @ 80%
Body Building Circuit
W/ same set of DB's, 30" work with 30" rest on: bi's, tri's, chest, upper back, lower back, shoulders, quads, hamstrings, calfs, grip.
Today's training was a tough one. While the c&j's were only 75%, the last jerks were a gut check. The push presses were a mental game too!
Surprisingly enough, front squats were the easiest part of the training. HA!!
Welp, it's late, so that's all I'm writing for now!
3 Sets of 2 M.Cl. + 2 S.Jr.
50kg-60kg-60kg
Clean + Jerk
1 Set of 3 Cl. + 3 Jr. @ 60%
1 Set of 3 Cl. + 3 Jr. @ 65%
1 Set of 3 Cl. + 3 Jr. @ 70%
1 Set of 3 Cl. + 3 Jr. @ 75%
RDL
5 Sets of 4 Reps @ 80%
Push Press
1 Set of 4 Reps @ 60%
4 Sets of 5 Reps @ 65%
Front Squat
1 Set of 10 Reps @ 60%
1 Set of 3 Reps @ 70%
3 Sets of 3 Reps @ 80%
Body Building Circuit
W/ same set of DB's, 30" work with 30" rest on: bi's, tri's, chest, upper back, lower back, shoulders, quads, hamstrings, calfs, grip.
Today's training was a tough one. While the c&j's were only 75%, the last jerks were a gut check. The push presses were a mental game too!
Surprisingly enough, front squats were the easiest part of the training. HA!!
Welp, it's late, so that's all I'm writing for now!
Tuesday, April 2, 2013
Snatches Were a Little Rusty Today - Spring Training Progression: Week 3, Day 1
Overhead Med Ball Throw
3 Sets of 5 Reps w/ 15# Med Ball
Med Ball Throw
3 Sets of 5 Reps w/ 15# Med Ball
Triple Jump
3 Sets of Jumps
Muscle Snatch + Overhead Squat
3 Sets of 2 M.Sn. + 2 Oh.S.
50kg-55kg-60kg
Snatch
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 65%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 75%
Snatch Pull from Deficit
3 Sets of 3 Reps @ 90%
Back Squat
1 Set of 10 Reps @ 60%
1 Set of 5 Reps @ 70%
1 Set of 3 Reps @ 80%
1 Set of 10 Reps @ 60%
Press
4 Sets of 4 Reps
50kg-55kg-60kg-60kg
Today was the first time in about 4 weeks doing full snatches, and boy did it feel like it! While I made all my lifts, they just felt awkward, off and not consistent. I'm sure as they're incorporated more, I'll feel better about them.
Squats were difficult, but felt solid. All in all a good day.
3 Sets of 5 Reps w/ 15# Med Ball
Med Ball Throw
3 Sets of 5 Reps w/ 15# Med Ball
Triple Jump
3 Sets of Jumps
Muscle Snatch + Overhead Squat
3 Sets of 2 M.Sn. + 2 Oh.S.
50kg-55kg-60kg
Snatch
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 65%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 75%
Snatch Pull from Deficit
3 Sets of 3 Reps @ 90%
Back Squat
1 Set of 10 Reps @ 60%
1 Set of 5 Reps @ 70%
1 Set of 3 Reps @ 80%
1 Set of 10 Reps @ 60%
Press
4 Sets of 4 Reps
50kg-55kg-60kg-60kg
Today was the first time in about 4 weeks doing full snatches, and boy did it feel like it! While I made all my lifts, they just felt awkward, off and not consistent. I'm sure as they're incorporated more, I'll feel better about them.
Squats were difficult, but felt solid. All in all a good day.
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