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Old 10-30-2008, 09:51 AM   #1
Emily Mattes
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Join Date: Jul 2008
Posts: 727
Default Emily's CA WOD/Olympic Lifting/Whatever Log

Started out Olympic lifting, moved on to a Strongman/Oly hybrid in June 2010.

Since September 2010 most of my lifts have been reset as I've been teaching my hamstrings to work and forcing myself to rely on them more has made everything drop.

------------------------
Initial PRs (10/30/2008)
Back squat: 77
Front squat: 65x2
Jerk: 55
Clean: 48
Snatch: 36
Meet total: 82, 35/47

Current PRs (05/02/2010)
Back squat: 120
Front squat: 103
Clean: 83
Jerk: 85
C&J: 80
Snatch: 65
Meet total: 137, 60/77

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

NOTATION
DS: Drop snatch
BS: Back squat
FS: Front squat
BTN: behind-the-neck
C&J: clean & jerk (obviously)
OHS: overhead squat
RDLs: Romanian deadlift (usually clean grip, will specify otherwise)
SN: snatch
BK: below-the-knee
HK: from the hang (high-knee)
MSn: Muscle snatch
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Old 10-30-2008, 09:58 AM   #2
Emily Mattes
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2008.10.30
Dynamic stretching
Diesel Crew shoulder rehab - Day 2, two rounds
Olympic lifting
Snatch drill practice with broomstick

OHS - heavy single
15, 35, 45, 50

Tall clean practice with broomstick, training bar

Tall clean + push press + tall clean + jerk
20, 20, 20, 20, 20

Chin up body rows - max set
6, 4, 2

Metcon - no watch
3 rounds of
10 60# dumbbell swings
5 box jumps

Forgot that I was supposed to do four rounds, not three. For first four box jumps of the first round I used a 25.5'' box (about mid-thigh). Then I slammed my shin pretty hard and dropped to a 22.5'' box (above the knee) for the rest of the workout.
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Old 10-30-2008, 10:40 AM   #3
Allen Yeh
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Location: Charleston, SC
Posts: 4,245
Default

Welcome! Those are some nice goals you have!
__________________
"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 10-30-2008, 10:52 AM   #4
Chris Salvato
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Have you considered exploring linear progression on the core lifts (a la Starting Strength) before progressing on to the assistance exercises like tall cleans, etc?

You can easily, within 3 months, rocket those numbers up with a linear progression scheme emphasizing squats...imho anyway.

If what I am saying is greek to you, let me know!
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Old 10-30-2008, 11:18 AM   #5
Emily Mattes
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Chris, what would that kind of program look like? I'm fairly hopeless when it comes to programming, which is why I've just followed the WOD.
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Old 10-30-2008, 12:32 PM   #6
Arien Malec
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Quote:
Originally Posted by Chris Salvato View Post
Have you considered exploring linear progression on the core lifts (a la Starting Strength) before progressing on to the assistance exercises like tall cleans, etc?
Shouldn't be an either or -- can concentrate on linear progression and work on skill at the same time.

BTW, I love Emily's log title.
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Old 10-30-2008, 12:48 PM   #7
Chris Salvato
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Quote:
Originally Posted by Arien Malec View Post
Shouldn't be an either or -- can concentrate on linear progression and work on skill at the same time.

BTW, I love Emily's log title.
I like the title too

Well, I guess you have a point...

The reason I approach it from an "either or" point of view is because if you are squatting every day of the week and DLing 1-2x a week, then you are going to be really wiped most days...at least I was....ignoring the assistance exercises allowed me, in my experience, to get ample rest...

I guess I just play it safe when remembering that you don't get strong by lifting heavy things, but by recovering from lifting heavy things.

To each their own, only way to know is if you try it on yourself.

Quote:
Originally Posted by Emily Mattes View Post
Chris, what would that kind of program look like? I'm fairly hopeless when it comes to programming, which is why I've just followed the WOD.
Emily, I highly suggest you pick up Practical Programming by Rip.

The basic concept is that you start with a low weight at the beginning of your program for each of the core lifts. Core lifts being Squat, Deadlift, Clean, Snatch, Bench Press, OH Press. Rip's program ignores Snatching to start...and introduces it later.

Pretty much, you would start with a 2 day routine like:

Workout A
Squat
OH Press
DL

Workout B
Squat
Bench Press
Clean

You alternate the days so that Monday you do WOA, Wednesday you do WOB and Thursday you do WOA. Next Monday you do WOB - you keep alternating and making sure to take a rest day for ample recovery.

Every time you go into the gym, on every lift, you do more weight than you did last time. So you may start with 25# on squats the very first time, then by next week (3 workouts later) you might be on 55# if you did 10# jumps each time you went in.

This is the abridged version. The first part of Rip's book addresses this in bitter, gross detail.

You can do this to start and it lasts several months. I suggest looking into Starting Strength and Greg Everett's Weightlifting book, as well, for lots of detail and tips on proper form.

http://www.amazon.com/Practical-Prog.../dp/0976805413

http://www.amazon.com/Starting-Stren.../dp/0976805421

http://www.performancemenu.com/zen/i...ducts_ id=155
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Old 11-01-2008, 10:29 AM   #8
Arien Malec
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Quote:
Originally Posted by Arien Malec View Post
Shouldn't be an either or -- can concentrate on linear progression and work on skill at the same time.
I know that lots of folks are throwing stuff at you, but looking at Greg's book, the beginning template there is as good a start for Oly lifting as anything. Go SS if you just want to get as strong as possible for the slow lifts, but go with Greg's template if you want to get strong for Oly lifting.

For the back squats, concentrate on keeping the back vertical and the chest up (that is, high bar oly squats with a similar movement pattern to front squats), and for the deads, concentrate more on oly form and positioning than massive weight. For both, keep increasing the weight workout to workout, slowly but progressively.

You can throw technique work in before every workout (especially tall snatches and cleans and snatch balances, using the snatch and clean deadlifts as technique work for the first pull) and, for the oly sessions, concentrate on form and technique before weight.
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