Falkner's Training Log

[Chris Falkner]

Saturday 3/14/2009

Snatch 150lbs PR
Clean 185lbs pr
Jerk 175lbs
F Squat 215lbs pr

I'm having a hard time with the catch phase of both the snatch and the clean. I can't seem to drop fast enough.

[Chris Falkner]

Lot has changed since my last post. This time I am really going to try to keep this log updated as much as possible.

Current state:
I just moved to hawaii in Nov and I havent done any kind of training. I went from weighting in at 154-142. One of my main goals is to go back up to 155ish so I can compete at 69kg class. I need to just increase my overall strength and work on oly tech. I have found a new gym I am training at the Nu'uanu YMCA where the Hawaii weightlifting team trains and Tommy Kono resides. I also met him today. Pretty frickin awesome. Im going to spend the next week just getting in the gym and working my olifts and squats then Ill start a cycle

Monday 1/4/10

Snatch
worked up to 60kgx3

Dead hang pullup supersetted with ring dips
10/8-10/8-8/6

Had to end my workout early. Lame sauce

Tuesday 1/5/10

Clean and Jerks

60kgx3,65kgx2x2,70kgx3

BS
90kgx2,90kgx3,90kgx2

[Garrett Smith]

Sweet, you're back!

Don't ditch the journal this time, okay?

[Chris Falkner]

Ill try friend

Wednesday 1/6/10

Rest day

Hip mobility drills and stretching. Im going to need to invest in a foam roller and tennis ball.

[Chris Falkner]

Thursday and Friday

Rest

I couldnt find time to get to the gym. not happy about it.

[Garrett Smith]

Originally Posted by Chris Falkner

Thursday and Friday

Rest

I couldnt find time to get to the gym. not happy about it.

Hey, at least you updated your log!

[Chris Falkner]

Saturday 1/9/10

Snatchs

work up to heavy single
60kg - felt good flew up
70kg - missed I didnt realize I went up 10kg. This was 2kg away from my pr
70kg - I caught it but I couldnt get out of the hole. My shoulders felt really weak

C&J

Heavy single
70kg
80kg
85kg - missed it flew up kinda caught me off guard. my hand slipped out from under it. so i caught it with my shoulders
85kg - easy clean the jerk was kinda messy little bit of pressout.
87.5kg - clean was good but I could feel my back round. Missed the jerk.
My c&j pr is 92kg

Not a bad olift session this was my first real one since I have moved(late Oct). I havent really been Olifting since I went to a powerlifting training cycle with Dr G.

Had to go to work so I was going to do my squats after work but my car has a bad cooling issue. I may not make it to the gym in the next couple days.

Sunday 1/10/10

Rest. Feeling a little sore. I need to get a foam roller and spend time focusing on mobility.

[Robert Prieto]

The biggest issue you have with C&J is you dont drop under it like you should. Take a breath and just drop in to it. Iknow you will get it.... you got Kono on your side! Keep it up I am going to start up again this week i will start posting .

[Chris Falkner]

Started a new job having a hard time to figure out a schedule. I will be getting one in tomorrow though

[Chris Falkner]

Thrusday 1/14/20

Dynamic mobility/foam roll IT and Add

back squat 3x5x155
front squat 2x10x135
3position snatchx3x95
reverse hyper 3x10
front lever tuck 4x15s holds
2 rounds
5 dead hang pullups
10 KNE
15 burpees

30 min of stretching and foam rolling

I am not used to high rep movements and the 2 rounds was supposed to be three but the pullup bar is awefull very thing and smooth.