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.

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).

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.

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!

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!

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!

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.