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Old 07-28-2008, 08:51 PM   #1
Derek Maffett
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Trying to qualify for the American Open. Required total for my weight class (56 kg) is 152 kg.

July 28, 2008

Snatch - 85x1x1 (10lb PR and still could have been a power snatch)
Clean & jerk (90%) - 90x1x2
Back squat (90%) - 120x2x2 (no spotter, so I didn't use as much weight as I wanted to)

Felt like snatching something heavier than 75 today.
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Old 07-29-2008, 09:13 AM   #2
Derek Simonds
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Welcome aboard. Looking at your goals and where you are today do you have a clearly defined training plan and a timeline set to accomplish it?
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Old 07-29-2008, 12:24 PM   #3
Derek Maffett
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At the moment, I'm doing the CA WOD, increasing weights and adjusting to the heavy lifting of the bulgarian cycle while more or less dumping the metcons. By August 16 (there's a meet then), I plan to have my real maxes calculated - I should be able to make a total above 100 kg, I think. I also need to get my form dialed in (it's getting better, but the jerk especially needs work). I'm going to try making trips up to Seattle to get coaching from John Thrush or Sam Maxwell and talk to them and Greg Everett about a better program for O-lifting (CA WOD should work for now since I'm still getting used to the frequent heavy lifting, but obviously it's not going to work with my immediate goals). Come the October competition, I'm going to lift as much as I can - if I don't qualify, I can still look forward to next year, when I should have much better access to good coaching.
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Old 07-29-2008, 08:20 PM   #4
Derek Maffett
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July 29, 2008

Muscle snatch - 3x2 (55#)
Snatch - 70x1x4
Clean & jerk - 85x1x3
Superman plank 3x7, 20, 10

Shoulder pain came up again, particularly the left shoulder. It also showed at the initial press of the jerk and forced me to stop.
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Old 07-30-2008, 05:51 AM   #5
Allen Yeh
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Old injury?
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"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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Old 07-30-2008, 12:51 PM   #6
Derek Maffett
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No, "again" as in posted a few days ago in the comments section. It started with the olympic lifting (yet only really remains while I'm lifting).
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Old 08-19-2008, 07:15 AM   #7
gina johnson
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Hi Derek!

Glad I found you over here! Do you think you could send me the plans on the squat rack? I would so appreciate it!!

Thanks so much Derek!
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Old 08-19-2008, 05:24 PM   #8
Derek Maffett
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Gina, I'll get the plans together and send them, though they're mostly Patrick Donnelly's. They've worked pretty well for me so far.

August 18, 2008

Injuries feeling a little better, left shoulder mobility coming back to the level of the right. Handstand work and such recently.

8 rounds, little rest:
100m (-ish) sprint

Started off just racing somebody and I couldn't resist making it a full workout.

Straddle front lever - I only held it for a moment, so I won't claim it as an absolute accomplishment yet, but soon...
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Old 08-21-2008, 05:40 PM   #9
Derek Maffett
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August 21, 2008

Being conservative about things because of the shoulder and hamstring, but I can't keep sitting around.

DROM/warm-up - extra emphasis on shoulder warm-up, specifically the left.

Tall snatch + 2 snatch balance - 45x1x3
OHS - 55x2x2
Chin-ups 1x12
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Old 08-24-2008, 06:06 PM   #10
Derek Maffett
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August 24, 2008

DROM warm-up

Split jerks

35x2x1
55x2x1
65x2x1
75x2x1
85x2x1
95x2x1
105x1(2?)x2
110x1x1
115x1x1 (15lb PR)

Then I got my rings set up again and threw out three consecutive deadhang muscle-ups. Not a PR, but I haven't done those in a while.

Split jerk was starting to degrade at the higher weights, but the last two were better. I definitely could have gone higher in weight, but my shoulder was being fairly nice to me the whole time so I didn't want to push it.
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