Update and up to date
Warm-up: DROM and BB Complex
Snatch: 70kilo (technique work and speed today) x 1 x 10 OTM
Clean and Power Jerk: 100kilo (same as above) x 1 x 10 OTM
Knee's are still sore, therefore, worked Snatch Pulls: 140kilo x 3 x 3
Pull-ups: 3 x max
Core: GHD Sit-ups 3 x 15 (weighted)
Roll and Stretch
Comments: The OTM program seems to be really improving my timing and speed. I will run this train until it stops. Snatch is improving more than CJ, but the jerk is the weak point
Iced knees since they are both sore. The only thing I can think of is that my new Oly Shoes have a higher heel than my old ones and within 3 to 4 workouts my knees became sore. Any comments or suggestions?
Warm-up: 500m Row @ 2 minute pace + DROM + Snatch BB Complex (5 Sn PP Behind Neck + 5 Snatch Thrusters + 5 Muscle Snatch)
3 Pos Snatch 40kilo x 1, 50 x 1, 60 x 1
Snatch 70 x 2, 80 x1, work sets 85 x 1 x 10 (OTM)
CJ (warmed up with complex, 3 Pos CJ, and a few sets of light CJ)
work sets: 95 x 1 x 10 (OTM) Went lighter to work the Jerk
Did not finish Squat portion of workout because left patellar tendon was screaming and knee felt unstable.
Pull-ups 3 x max
Hanging Leg Raises 5 x 15
Until knee feels better, I was thinking of just using the power versions of the lift from the hang and power jerks unless it aggravates the knee. I have iced the knee several times since leaving the gym and foam rolled the quads, ITB, and hamstrings as well as other areas.
Last edited by stephan marcella : 03-03-2010 at 03:22 PM.