Oly
 

6/30

Snatch + OH Squat (lbs)
55 x 2
55 x 2
55 x 2
60 x 2
60 x 2
65 x 2
65 x 2
70 x 2

Clean & Jerk
55 x 1
85 x 1
85 x 1
85 x 1
85 x 1
85 x 1
85 x 1

Back Squat
115 x 3
115 x 3
115 x 3

Swiss ball sit ups
30
20
25
25

--------------------------------

7/1
pvc warm-ups
weight in lbs.

Snatch
55 x 2
65 x 2
85 x 2
85 x 2
85 x 2
85 x 2
85 x 2
85 x 2

Cleans
85 x 1 +Jerk
90 x 1 +FSQ
90 x 1 +Jerk
95 x 1 +FSQ
95 x 1 +Jerk
105 x 1 +FSQ
105 x 1 +Jerk
115 x 1 +FSQ

Front Squat
115 x 3
115 x 3
115 x 3

Swiss Ball Sit-ups
25
25
25
25

weight in lbs

Press
55 x 3
85 x 3
85 x 3
85 x 3
85 x 3

Snatch
55 x 2
65 x 2
85 x 2
85 x 2
95 x 2
95 x 2
100 x 2
105 x 2

Clean & Jerk
85 x 1
95 x 1
100 x 1
100 x 1
105 x 1
105 x 1
105 x 1

Snatch
55 x 2
65 x 2
75 x 2
85 x 2
90 x 2 -- snappy!
100 x 2 -- loopy, slow, and crashy!
105 x 2
85 x 2

Cleans
85 x 1
85 x 1
95 x 1
95 x 1
100 x 1
100 x 1
105 x 1
115 x 1

OH Squat
55 x 3
60 x 3
65 x 3

Swiss Ball Sit ups
30
20
25
25

Notes:
Dropped down to a lower weight for the last set of snatches because I wanted to end on a snappy I-know-how-to-do-this note. Still working on the catch, the heavier weight was kind of loopy and slow, and then crashing on me at the top.

Rack position in the clean is improving as far as elbow position, but I feel that where I'm racking it now I probably couldn't jerk it without nailing myself in the chin.

OH Squat - heels coming up. Properly fitting Oly shoes will fix this, I think.

Short session with Coach McKenna. Worked on the snatch and the clean. No jerking. Also did some clean pulls, and I am apparently retarded at these. Once again he gave me tons of information that I'm going to have to digest before I can really implement it. So much stuff to think about.

Had a nice moment while I was doing snatches: another weightlifter passing through the room told me I was fast. I've never really thought of myself as fast.

warm-up walk
2 sets 10 air squats (supposedly these help...)
Dutch Lowy


Muscle Snatch
35 x 10
35 x 10
35 x 10


Clean/2 FSQ/Jerk
85, 85, 85, 95, 100, 100

Front Squat
100 x 3
105 x 3
115 x 3

Clean-style Deadlift
125 x 3
175 x 3
195 x 3
215 x 3
225 x 3

Bench
95 x 5
95 x 5
95 x 5

Swiss Ball Sit-ups
10, 10, 10, 10

Notes:
Slowly starting to digest all the information I got from last night's session. Working on *not* letting the top of the snatch crash on me, and making the muscle snatches snappy.

Trying to find a good tempo with the cleans. I had the opportunity to watch a female master's lifter at the camp, crazy fast. So, I'm trying to channel Mary.

air squats 10, 10, 10
Dutch Lowy warm-up

Snatch + OH Squat
bar 3+2
bar 3+2
30kg 2+3
30kg 2+3
35kg 2+3
35kg 2+3
40kg 2+3
40kg 2+3

Power Clean & Jerk
40kg 2+1
40kg 2+1
45kg 2+1
45kg 2+1
50kg 2+1
50kg 2+1
55kg 2+1
55kg 2+1

Back Squat
40kg x 5
48kg x 5
57kg x 5
66kg x 5
70kg x 5
57kg x 10

At this point I should mention that I was supposed to follow this with bench and conditioning work, which didn't happen (sorry Mike!). I had to leave to get ready for work.

Middle of squats and this came on my iPod.
http://www.youtube.com/watch?v=VMnjF1O4eH0

Snickering did follow.

Session this morning with Coach McKenna. Heavy snatches and cleans. I felt spectacularly uncoordinated and heavy legged, yet managed to get a 100lb snatch.

air squats 10, 10, 10
Dutch Lowy

Hang Snatch
65lbs x 2
65lbs x 2
75lbs x 2
75lbs x 2
85lbs x 2
85lbs x 2

OH Squats
65lbs x 5
85lbs x 5
95lbs x 5

Push Press
85 x 3
95 x 3
95 x 3
100 x 3
100 x 3

Prowler
half of the dirty dozen, 10lb weights. That low bar position is an ass kicker.

Notes:
Heavy-legged, sweating profusely, miserable, and hated what I was wearing. Must be PMS.

Had to do some serious foam rolling for my piriformis, which practically goes into a spasm, and I think it's the weightlifting shoes. I need to get adjusted and ARTd this week.

Flexibility/depth issue with the overhead squats. As much as I hate to say it, I think they're too heavy right now.

Tonight at work:
Foam rolling
Air squats
Leg mobility/stretching

Session with Coach McKenna tonight. I have to say this is the first time I've had a sliver of hope that I'm doing something right and could eventually have good technique. He says I'm fast and strong and that fixes a lot on its own, so here's to hoping!

Light snatches and C&J's. Chiropractor and deep massage tomorrow.

Openers for the Keystone Games will be 45/60.

Fingers crossed I don't drop the bar on my head.