Thursday Workout:

Snatch Combo 40 *5 50 *5*2 55 *1+2+2*2
Power Snatch 60 *1 65 *1 70 *1*2
Clean 90 *1 100 *1*2
Mix Grip Pull Up *5*4
Deadlift 315Lbs *1 365 *1 427 *1
OHP 65 *5*2
Standing DB High Incline Press 50Lb *5*3
Curl Ups *15
Supine Twist *10
Tilts *10
Stretch
Gripper 100Lbs *2*3

Tuesday Workout:

Snatch 80 *1*2 85 *1*3
Clean and Jerk 110 *1+1 115 *1+1*2
Front Squat 135 *2*3
Snatch Pull +Hang SP 90 *1+2*3
Hanging Pike Up *15
Uni Farmers Walk (Grip Bell) 35Lbs *20m (each hand)
Plate Twist 35Lbs *20m
Gripper 80Lbs *8*2
Stretch

Monday Workout:

Trying to stick to just 6 exercises 2 sets of 8.
Neutral Grip Pull Up *8*2
Kneeling Smith OHP 115 +25Lb Chain *8*2
Upright Row 75Lbs *8*2
Dips *8*2
Low Row (Med Grip) 180 *8*2
High Incline Neutral DB Press 45 *8*2
Hanging Pike Ups *15
Supine Trunk Rotations *8
Tilt *8
Hammer Curls *35Lbs *8
Twisted Curl 35Lbs *8
Cable Pushdowns 75Lbs *8
Stretch

Saturday Workout:

Snatch 90 *1*2
Clean and Jerk 100 *1+1 110 *1+1 120 *1+1
Squat 135 *3*3
DB Flies 20Lbs *8*2
Dips *8*2
Upright Rows 55Lbs +8+2
DB End Ubi Farmers Walk 35Lb *10m*2 (each)
Plate Twist 35Lb *10m*1(each)
Stretch
Gripper 80 *8 100*3*3

Wednesday Workout:

Clean 110 *1*3
Front Sq 120 *3*3
Chins *6*2/ *4
Seated DB Curl 35Lbs *8*2
Gripper 80Lbs *8*2
Stretch

Tuesday Workout:

Snatch Combo 40 *1+1+1 50 *1+1+1*3
Snatch 90 *1*2 95 *0 ( good pull throughout - tightened up when went above plan)
Jerk 90 *2 100 *1 110 *1*2
OHP 50 *8*2
Push Up *8*2
Russian Twist 10kg *10*2

Monday Workout:

30 Minutes
BB BP 115Lbs x8x2
Upright Row 95 x8x2
High Incline DB Press (Neutral) 45 x8x2
Chin Ups x8x2
Low Row 176 x8x2
Push Ups x8x2
Hammer Curls 35 x8x2
Pike Ups x15x2
Supine Rotation x8x2
DB Side Bends 65Lbs x8x2

Saturday Workout:

Snatch 90 *1 95 *0 95 *1*3
Clean and Jerk 120 *1*3
Clean Pull 145 *3*3
Squat 135 *3*3
Push Up *10*2
OHP 60 *5*2
Gripper 100Lbs *3*3
Stretch

Battery Park Workout:

Band Row 2 *10*3 w 40m Sprint *3
Band Yoke 6 *6*3 w Bench Dip *3
Band Twist 1 *10(each)*3 w Step Up *10*3
Band Press & Lunge 3 *10*3
Backward Lunge to Target *10*3
Stair Run *5 w Push Up *5*5
Stretch

Thursday Workout:

Snatch Combo 40 *5 50*5*2
Snatch 70 *1 75 *1*3
Clean 90 *1*3
Snatch Pull 92 *3 102 *3*3
OHP 70 *3*3
Tire Flip 170 *2*3
Gripper 100Lbs *3*3
Stretch

Tuesday Workout:

Front Squat 130 *3*5
Rack Jerk 110 *1 120 *1*2

(PM)
Snatch 90 *1*3
Clean 110 *1*3 (slow)
Low Row 90 *5*2
Hang Pike Up *15*2
Gripper 80Lb *5 100 *5*2
Stretch

Sunday Workout:

OHP 50 *5 60 *5 70 *5*2
Upright Row 42 *5*2
Squat 135 *5*5 (Graduate to 140kg)
Weighted Chin BW *5 25Lb *5*2
DB BP 65Lb *5 75 *5*2
Knee Ups *15*2
Stretch

Saturday Workout:

Snatch 90 *1 100 *1 (press out left) 100 *0*2
Clean and Jerk 125 *1+1 135 *1+1
Clean Pull 145 *5*2
RDL 110 *5*2
Stretch
Gripper 80Lbs *5*3
All in 1 hour 15 min due to 2 hour train commute.
J

Thursday Workout:

Pwr Snatch + Drop Snatch + OH Sq
(Snatch Combo) 50 *2+2+2*2
Pwr Snatch 60 *2 70 *1*3
Clean 90 *2*2
Snatch Pull 110 *3*3
Snatch Deadlift 110 *1 120 *1 130*1
Squat 90 *3*3
Hyper Crunch 10
Hyper 10
Gripper 100 *3*2
Artie Sq Stretch *3*3
Stretch

Wednesday Workout:

Deep Box Push Up
Curls 40Lbs
7-1

Tuesday Workout:

Snatch 80 *1 90 *1*3 (could punch out better -left w right)
Clean and Jerk 90 *1+1 105 *1+1 115 *1+1*3
Front Squat 130 *2*5 (hard)
Clean Pull + Hang CP 120 *1+2*3
Hang Pike Up 15
Hyper Crunch 10
Straight Leg Supine Trunk Twist 5
Artie Rack Hip Stretch *2*3
Stretch
Gripper 80Lb *5 100 *5*2!

Sunday Workout:

Rack Jerk 100 *1 110 *1 120*1
Power Snatch 60 *2 70 *2
Snatch + OH Sq 80 *1+3

Thursday Workout:

Hang Power Snatch 40 *3 50*3 60*3
Power Snatch 60 *2*3
Snatch Pull 85 *3 95 *3 105*3
Clean and Jerk 95 *1+1 105 *1+1*2
RDL 105 *3*3
Hammer Curl 40 Lbs *5*3
Dips *5*3
Gripper 80Lbs *5*3
Stretch
(hotel gym)

Tuesday Workout:

Hilo HI
Spencer Health and Fitness

Squat 125 *5*5
Power Snatch 60 *2*3
Pull Ups *3*2
Chin Ups *3*2
Rope Pull Up *4*2
Cleans 92 *2*3
DB BP 65Lbs *5*3
Crunch *25*2
Thin Stomach on Bench Feet Mv' *10
BB Stand ztwist *10
Katsu + Stretch

Notes from Tommy Kono

Two really important things Tommy noted to me.
Straighten wrist at start of pull.
He was emphatic about two related topics; Taking advantage of bar bend. Having a smooth gradual acceleration of the bar rather than two district pulls.

Smooth Pull
Rebound
Bar Flex

Saturday Workout:

Snatch 80 *1 90 *1 100 *1 100 *0*2 100 *1 (all slightly forward due to bar drifting away @ hip)
Clean and Jerk 120 *1+1 130 *1+1*2
Front Sq 100 *3 125 *3 100 *3*3
Hanging Pike Ups *10*3
Gripper 80 *5*3
Long Stretch

Tommy thought I need to move my feet more and you the rebound more effectively.
Perhaps my feet too close in Squats and sqiat lofts.

Rest Day:

North Shore active recovery.
Hawaii.

Thursday Workout:

Power Snatch + OHP 60 *1+3+3
Clean Pull + CP Hang 125 *3*3
Deadlift 152 *1*3
Jerks 102 *1*3
Chins *6*3
DB BP 70Lbs *5*3
Stretch
Gripper 100Lbs *2*3

Training Notes:

Skill dysfunction:

Metabolic Conditioning (Met Con) w.out working into glycholiti energy system to avoid skill deterioration and muscular hypertrophy.

Ladder 7-1
Sprint into aerobic energy system
Upper and lower body
Power

Tuesday Workout:

(HI)
Snatch 80 *1 85 *1+2 90 *1*3
Clean and Jerk 110 *1+1 120 *1+1 125 *1+1 110 *1+1
Front Squat 125 *3*3
Snatch DL + Snatch Pull 110*2*3 (no wrap)
OHP 60 *3*3
Push Ups *5*3
Curls 45Lbs *5*3
Stretch
Gripper 80Lbs +5 100 *3*2

Saturday Workout:

Snatch 75 *1 80 *1 85 *1 90 *1
Clean and Jerk 100 *1+1 115 *1+1 125 *1+1
Squat 125 *3*3
Gripper 80Lbs *5*3
Stretch

Thursday Workout:

Snatch 70 *2*2
Clean and Jerk 100 *1+1*2
Squat 90 *3*3
GHD Crunch *10
Supine Rotation *10
Pike Ups *10
GHD Bk Exten *10
Gripper 80Lbs *5*4
Chins *5*3
Stretch

Tuesday Workout:

Snatch 80 1*2 (1*0) 85 *1*3 (2*0)
Clean and Jerk 110 *1*2
Snatch Pull 90 *3 100*3
(flat)
DB BP 66Lbs *5*3
DB Curls 45 *5*3
Gripper 80 *5 100*3*2
Stretch

Rest Day:

Sunday Workout:

Squat 135 *4*6
Chins *5*3
Kip Ups *2*3
Plate Hammer Curl 25Lbs *5*2
DB BP 60Lbs *5*3
Stretch

Saturday Workout:

Snatch 90 *1*3
Clean and Jerk 120 *1+1 130 *1+1*2
Snatch Pull 110 *3, *2, *1
Stretch

Thursday Workout:

Clean and Jerk 110 *1+1 120 *1+1*3
Clean Pull 140 *3*3 (2reps f hang)
Clean Grip Deadlift 160 *1 180 *1 200 *1
DB BP 75Lbs *5*3
Gripper 80 *5 100 *3 100 *2*2
Stretch

Wednesday Workout:

Snatch 85 *1*3 (smooth)
Snatch Pull 105 *3*3 (no strap)
Front Sq 130 *3*2 130 *2*3
Chin Ups *5*3
Stretch

Sunday Workout:

Snatch 80 *1*3 (all just slightly forward -focused on loose elbows and traps @ start & fast finish)
Snatch Pull 95 *3 105 *2 115 *1
Clean and Jerk 120 *1*3 (wrist grinds putting BB down)
Squat 135 *5*4!
Stretch
Gripper 100 *3 *2 *1

Friday Workout:

Snatch 70 *2 80 *1*3
Clean and Jerk 110 *1+1 120 *1+1
3 Rounds
DB BP 65 *5
Chins *4
Squat 90kg *3

Rest Day:

Waiting the extra day was fruitful.
I was able to go up in the snatch slightly and do jerks.
Wasn't pain free but have improved every day.
Snatch correctly and I have NO problems w wrist. Correctly = accelerating smoothly under bar.

Wednesday Workout:

Snatch 70 *1*3
Clean and Jerk 110 *1+1*3
Hang Clean Pull 115 *3*3
Snatch Pull 95 *3
DB Bench 60Lbs *5*3
DB Hammer Curl 45 *5*3
Stretch
Gripper 80 *5*3

Rest Day:

Today my wrist is still swollen at the point at wich my wrist sits on the Humerus bone.
It did not prevent me from snatching Sunday but did prevent heavy cleans or jerks at all.
I am going to give it one more day and see if the swelling is down enough to move ahead and train fully tomorrow rather than rush it today.

Causes:
I beleive the specific event that pushed my wrist to far was the weak (slow) lockout on the snatch grip jerk that proceeded my triple in the Over Head Squat last Thursday.
I also did some DB Snatching that and one other morning and that might have contributed -45Lbs for 5-6 sets of 3 on two occasions last week.

Training W F and Sun this week

Rest Day:

Sunday Workout:

Snatch 60 *2*3 ( working on getting under the bar faster)
Wrist won't allow jerks or cleans over 110kg
Clean 90 *1 110*1
Snatch Pull 100 *1*3
Clean Pull 145 *3*3
Stretch
Gripper 80 *5 100*2*3
DB Bench 55 *5*3

Rest Day:

Thursday Workout:

Snatch 80 *1*5 (caught 2 on toes - need to be more fluid going under)
OH Squat 90 *3 100 *3 105*2
Clean and Jerk 110 *1+1 (no wraps) 115 *1+1*3
Stretch
Gripper 80 *5 100*1*4

Tuesday Workout:

Morning
DB Snatch 45Lbs *3
DB Bench 50Lbs *5
DB Seated Curl 50 *5
3 Rounds
DB Snatch 45Lbs *3
Chin *5
3 Rounds

Tuesday (Finish Download)

Snatch 80 *1 85*4 (3 misses)
Clean & Jerk 105 *1+1*3
Front Squat 120 *3*3
Hang Clean Pull 90 *3*3
Stretch
Gripper 80 *5*3

Monday Mini Workout:

Low Cable Row 120Lbs *5*3
DB Bench Press + Curl 45Lb *5+5*3
DB Unilateral Snatch 45 *5*3 (per side)
Stretch

Sunday Workout:

OHP 65 *4 70 *3*3
Snatch 85 *1 90 *1*2
Snatch Power Shrug 105 *3
Clean and Jerk 110 *1+1 120 *1+1
Squat 120 *5*3
Stretch
Gripper 80 *5 100 *2*4

Thursday Workout:

Snatch 80 *1 85 *1*3 (2misses, timing done right = no pain)
OH Squat 90 *3*3
Clean and Jerk 110 *1+1*3
Stretch 80 *5 100 *2*3

Rest Day.

Tuesday Workout:

Front Squat 130 *3*4
Snatch 20 *3*3 (wrist)
Snatch Pull 105 *3*3 (no straps)
Hang Clean Pull 115 *3*3 (no straps)
Hammer Curls 40Lbs *5*5
Gripper 80Lbs *5*5
Stretch

Rest Day

15 min nap
good food.
Myofacial release on back and thighs.
12 hour work day

Sunday Workout:

OHP 65 *5*3
Squat 125 *5*5
Chins *4*3
DB Curls 35Lb *5*3
Stretch
Gripper 80 *5 100 *3 2 1

Saturday Workout:

Snatch 87 *1*3 (+1miss)
Clean and Jerk 120 *1+1 125 *1+1*3 (good rebounds)
Clean Pull 150 *3 165 *3*2
Stretch

Rest Day:

Myofacial release 5min thighs and calves.

Thursday Workout:

Snatch 70 *2*2
Snatch Pull 110 *1*3 (no straps)
OH Squat 85 *3*3
OHP 70 *3*3
Clean 115 *1*3
Chins *3*3
Stretch
Gripper 80Lb *5*5

Tuesday Workout:

Snatch 80 *1 87 *1 90 *1*3 (miss fst 2)
°need to be more alert in catch PUNCH OUT EARLIER and it won't crash into my hands
Clean and Jerk 110 *1*3
Clean Pull + CP f Hang 125 *3*3
Front Sq 125 *3 130 *3*3
Stretch
Gripper 80Lb *5 100 *2*5

Rest Day

Sunday Workout:

Snatch 80 *1 87*1 (2 misses) 65 *1 75*1 87 *1*2
Clean and Jerk 125 *1+1*2
Squat 125 *5*5
Snatch Pull (no straps) 105 *3*3
Stretch
80Lb Gripper *5*5

Rest Day and the Recovery Workout Idea

Reading Gray Cook's Book again for work -Athletic Body in Motion.

Thinking about my training, weaknesses and preferences:
I have been training consistently 3 days a week with an infrequent 4th day for a few months.
The last few weeks I have been doing only Full Snatch, Clean and Jerk, Snatch High Pulls, OH Sq., Clean Pulls, Clean Pulls f the Hang (RDL C Pull), Back and Front Squats, Overhead Presses and Gripper Work/
Sporadically I have done Cable and DB Rows and Chins (weighted and otherwise), Trunk Work and Planks.
I have not been doing a lot of the latter since my last competition (Sept 26th) And except in brief light warm ups I have eliminated power snatches and power cleans entirely.
It seemed to me that the power movements were causing distortions in my pull (Pulling to long or freezing at top of pull) and causing some inconsistency on my heavy Saturday workouts.
Systematically I have been having briefer warm ups and feeling no ill effect from it.
Thursday workouts are often quite light and technique driven because of how little I can feel with my feet after the hours on my feet at work.
On many occasions since going back to my longer Mon and Wed at work I have delayed training from Saturday to Sunday to good effect.
I have been sticking to 3 singles in my worksets on Snatch and 2-3 singles in C + J and think it allows me to be more accurate in each practice. I would like to expand the practice to 4-5 singles when my Snatch gets to a consistent 3 singles with 97kg or better and my Clean and Jerk is about 135kg x 1 x2.

My wrist is still touch and go. If I give it the number of days it needs between workouts it seems to do just fine. My grip strength has lent to better control of the weight overhead in the flick and punch out stage of the snatch. When I finish my pull and don't jump back my wrist is actually fine!!! But I have found I can't train the clean, jerk or sometimes the press before snatching because it "loosens up my wrist too much" if that makes any sense.

During a massage i found out my Traps 3 and 4 were knotted up and their liberation lead to a very vertical catch day in the clean.

My press is way down and due to inconsistent performance I believe because my left shoulder although smaller than my right feels very healthy in relation to the beginning of the year (jumping back in the snatch kept it irritated but we don't do that anymore - or at least not as frequently)

Occasionally right knee is a little tender and right hip hurts if I sleep on it in a soft or beaten down bed or couch.

If I had my way I would do two barbell movements with one DB and one gymnastic movement (on the floor or on the rings) 6 days a week! I say that only to make the point that I have been steadily improving in strength and technique because I am not doing that and only essentially training 3 days. I also have been shortening the Thursday workout if I am overtired which is also not my preference. At the end of the day my training often needs more pairing down then expansion. I am of the mind I need to snatch 3 times a week but only need to clean, jerk and squat 2 times a week. I would like to press 2 times a week but have not found the time or energy of late. I think my strength improves dramatically if I pull 3 times a week.

Recovery:
I am going to make it my goal to use the dry heat sauna for at least one half hour a week taking frequent breaks to rinse for the next three weeks. Further I am going to follow in Ed Herger's lead and find some fun low output cool downs to get in after practice. 15 minute bike, ab circuit, hand stands and inverted isometric "freezes" to unwind after the fact. Finally I need to make a better habit of getting a professional massage every three weeks ase well as more frequent less invasive massage for my traps 3 and 4 and feet every week.

Thursday Workout:

Snatch 80 *1 85 *1
OH Squat 60 *3 82 *3 90*3 100 *3
Clean and OHP 70 *3*2
Clean 90 *1*2 100 *2
Clean Pull + HCP 115 *3 125 *1+2*2
100Lb Gripper *2*5
Stretch

Tuesday Workout:

Snatch 80 *1 90 *1 92 *1*2 ( of 3)
Clean and Jerk 110 *1+1 120 *1+1*2
Front Squat 130 *2*3
°Switching Front Sq ( *3*5) day w Back Sq ( *5*5) day to leverage longer earlier Saturday practice.
Snatch Pull 100*2 110 *2*3
Stretch
Gripper 80 *5 100 *3 *2 *1

Rest Day

55 Min massage with Lisa at Wall St Equinox/
Perfect!

Lots of knots in trap 3 and 4, Sartorious and Soleus

Sunday Workout:

Snatch 80 *1 85 *1 87.5 *1*3
Clean and Jerk 110 *1+1*3
Front Squat 125 *3*5 (Graduate up)
Clean Pull 135 *3*3
80Lb Gripper *5*3
Stretch

Rest /day

Friday Workout:

Power Snatch+ OH Sq 65 *1+1*3
Snatch 80 *1 85 *1*3 (of 5)
OHP + Jerk 70 *2+1*5
Chins *5*3
Flange 5 3 2(balance improving)
Stretch
80Lb Gripper *3*3

Tuesday Workout:

Snatch 80 *1*3 (pre bent elbow @ top pull in fst 2)
Clean 90 *1 110*1
Squat 135 *3*5
OHP 65 *5*2
Stretch
80 Lb Gripper *5*3

Yesterday Workout:

DB BOR 55*5 75 *5*2
Flange on Low Plyo Box *5*3

Saturday Workout (Tournament)

Snatch
Bar Bar 50 70 80 90/ 97/ 102 *0/ 104 *0
Clean and Jerk
Bar Bar Bar 50 50 70 90 105 115 125/ 130/ 135/ 145 *1+0
Front Sq 120 *3*3
Stretch

Rest Day

Thursday Workout

Snatch 80 x1
Clean and jerk 112x1
Snatch Pulls 90 x1 100 x1
Clean Pull 120 x1 155 x1
Stretch

Rest Day: Hot tub 10 minutes

Tuesday Workout:

Snatch 80 *1 85 *0+1*2
Snatch Pull (relax traps @ start) 90*2 100*2
"problem solved
Clean and Jerk 110 *1+1
Squat 130 *3*3
Stretch
80 Lb Gripper *3*3

Saturday Workout:

Snatch 80 *1 90*1*2
Clean and Jerk 110 *1 120*1
Clean Pull 135 *3 145 *2 155*1
Front Squat 130 *3*3
OHP 60 x3x3
Stretch
80 Lb Gripper *5*3

Rest Day

Thursday Workout:

am
Rack Jerk 80 *2*2
Snatch 80 *1 90* 0 80 *1*2
OH Squat 80 *3

pm
Clean 115 *1*3
Snatch Pull 110 *3*3
Stretch

Rest Day

Tuesday Night Workout:

Snatch 80 *1 85 *1 90 *1
Clean and Jerk 105 *1+1*3
Squat 135 *4*4
Clean Pull + H C Pull 100 *1+1 120 *1+2*3
Stretch
80Lb Gripper *5*3

(Right knee sore-ish)

Rest Day

Sunday Workout:

OHP 70 *3*3
Front Squat 135x3 142 *3
Clean Pull 145 *3*2
80 Lb Gripper *5*3
Stretch

Saturday Workout:

Clean and Jerk 120 *1+1 130 *1+1 113 *1+1 125 *1+1 135 *1+1 140 *0*2
Snatch 80 *1 86 *1*3 (easy)
Stretch

(2 hour commute and bad stomach)

Rest Day:

Thursday Workout:

(LBH)
Snatch 80 *1*3
Overhead Squat 80*3*3
OHP+Jerk 70 *2+1 80 *1+1
Clean 90 *1, *2*2
Clean Pull + CP f Hang 120 *3*3
Chins *5*3
Hyper Crunch *6*3
Stretch
80 Lb Gripper *5*3

Rest Day:

Appetite is back!
Still have raspy cough and congestion.

Tuesday Workout:

Snatch 80 *1 85 *1*3 (+1 miss)
Clean and Jerk 105 *1+1*3
Snatch Pull 100*2 110*2*3
Squat 135 *3*5
Stretxh

Sunday Workout:

Rack Jerk 110 *1*3
Snatch 80 *1*3
Clean 120 *1
Clean Pull 130*1 150*1*3
Front Squat 125 *1*7
Chins *3*3
OHP70 *2 80 *1
Stretch
80 Lb Gripper *3*3

Rest Day:

Scheduled workout today delayed to tomorrow. Last two days extremely congested w weak cough todzy.

Rest Day:

Thursday Workout:

Snatch 80 *1*3
OH Squat 80 *3*2
Clean and Jerk 110 *1+1 (gassed early)
OHP 60 *3*4

Rest Day:

Tuesday Workout:

Snatch 80 *1*3
Snatch Pull 90 *2 110 *2
Rack Jerk 90 *2 100 *1*3
Squat 125 *5*3
Stretch
80 Lb Gripper *5*3

"Still not 100% after food poisoning, but better.

Rest Day

Sunday Training:

Snatch 70 *1*3
F Sq 125*2*3
Stretch

On this unloaded week got food poisoning. Delayed and bufferred against and OVERREACHING in today.s workout by doing just a little.

Thursday Workout:

Snatch 70 *2*2 (1miss on toes -catch and release)
OH Squat 70 *3 80*3 90*3
Clean 90 *1*2
Clean Pull + Clean Pull f Low Hang 110 *1+2*2
Flip Clean + OHP 60 *1+3*3
Neutral Grip Pull Up *3*3
Stretch

Rest Day: Overhead Squat

Tuesday Workout:

Snatch 77*1 82*1*2 82*0*2 82*1
Clean and Jerk 90*1+1 105*1+1*2
Snatch Pull 105*3
Squat 130*3*3
80Lb Gripper *5*2
Stretch
"It is amazing how a good effort in a workout can reboot your whole outlook.

Rest Day

Sunday Workout:

Snatch 80 *1*3 (one miss-cut)
Clean and Jerk 120 *1+1 125 *1+1*2
Front Squat 125 *3*3
Clean Pull 145 *3*3
80Lb Gripper *3*5
Stretch
J

Rest Day:

Rest Day

Thursday Workout:

OHP + JERK 77 *1+1*5 (really hard day in OHP)
Snatch 65 *1*3
Clean 90 *1*3

Strongman Medley:
70 Lb DB Clean Push J (Left)
36 Kg Clean and Push J (Right)
90 Lb Clean and Push J (Right)
Farmers Walk 170 *50m*2
135 Lb Sled Drag * 50m
Fst time 1:18 2nd time 1:07 (after 5min rest)

Thursday Workout : Images from Strongman Medley at Club H

Low light in the Functional Training Room at H so we got a really modern sense of motion (and blur) Thanks to my photographer Linwood Williams. Beat the goal time on second attempt -under 1:10 min.

Rest Day:

Tuesday Workout:

Chins *6*3
OHP 70 *3*3
Low Cable Row 65 *5*3
Snatch 75 *1*3

Clean and Jerk 105 *1+1 115 *1+1*2
Squat 135 *4*3, *3*2
Snatch Pull 110 *3, *2*2
80 Lb Gripper *5*3
Stretch

Rest Day

Yesterday's Workout (Saturday):

Snatch 70 *1*3
Cleans 120 *1 125 *1*2
Clean Pull 142 *3*3
Front Sq 125 *3 142*3
Neutral Grip Chin *5
Neutral Grip Kip Ups *5
2"Rope Pull Ups *5*2
80 Lb Gripper *5*3
Stretch

Thursday Rest Day:

Did the first two workouts Monday and Wednesday because will be traveling all day Thursday.
Off Friday big Front Squat Saturday.

Wednesday Workout:

Snatch 75-80 x1x3
Jerks + OHP 82 x1+1x4
Jerk 120 x1x3
Drop Clean 50-70 x2x2-3
Cleans 90 x1x3
Clean Pull f Hang 125 x3x3
Chins x5x3
Abs
Stretch

Rest Day

Monday Morning Workout:

Squat 135 x5x3
Snatch 50 x2x3 70 x1 70x0x3 70x1x2
Clean and Jerk 110 x1+1x3
Snatch High Pull 90x2 100x2 110x2x2 90x2
80Lb Gripper x5x3
Stretch

Saturday's Workout:

Clean and Jerk 120 *1+1*4 (timing issues staying open long enough to be seen there -no power cleans this week)
Snatch 50 *2*3 (wrist feels like its grinding -cut this workout short)
Snatch Pull 70 *3 90 *3 105 *3
Clean Pull 130 *3*3
Front Squat 120 *3*5
80 Lb Gripper *5*3
Stretch

Friday Rest Day

Thursday Early Workout:

Snatch High Pull 95 *3*3
Power Snatch 65 *2 70 *1*3 (wrist still sore)
Power Clean 90*1*3
(wrist!!!)
OHP + Jerk 82 *1+1*3
(wrist popped and NOW feels ready to clean)
Weighted Chin 40 Lbs *3*3
80 Lb Gripper *5*3
Stretch

Wednesday Rest Day

Tuesday Night's Workout:

Snatch 70 *1+0*2 70 *2 80 *1 80 *0*2 80*1 80*2
Clean and Jerk 110 *1+1*3 (3 stage Rocket)
Snatch Pull 90 *3 100 *3 110 *3
Clean Pull f Low Hang 120 *3*3
80 Lb Gripper *5*3
Stretch

Tuesday Morning Workout:

OHP 70 *3*5
Squat 125 *5*5
Chins *5*5
Stretch

Stamfod Tounament Frankie

Rest Day:

Sunday's Workout:

Neutral Grip Chins *3*6
NG Close Grip Chin *3*5
Low Row 180 *3*3

Saturday's Workout:

(Needed to have smoother pulls)
Snatch 70*1 80*0 80*1 90*1 100*0*3
Clean and Jerk 120*1+1 130*1+1 137 *0*2
Clean Pull 145*3
Front Sq 120*3*3
OHP 70*2*2
80Lb Gripper *5*3
Stretch

Rest Day

Thursday's Workout

Clean and Jerk 110 x1+1x3
Snatch 70 x1 80x1x3 of 4
Snatch Pull 100x3
Clean Grip RDL 80x3x3
80Lb Gripper x3x3
Stretch

Wednesday Workout:

Chins 5
Weighted Chins 25x3x5
Dips 5
Weighted Chins 25 x3x3
Low Row 164 x5x5
Planks and Freezes (Horiz/ 3 points)
Ab Series
This stomach, curl ups, rotation, tilt

Tuesday's Workout:

Power Clean 50 *5 70 *3 90 *2
Power Snatch 50 *3 65 *2*2
Snatch Hi. Pull 85 *3
Squat 130 *3*3
OHP 60 *3*3
OH Squat 40 *5*3
Kip Up Pull Up *1*3
80Lb Gripper *3*3
Stretch

Rest Day

This is the first low load/ volume week in new program.

The overall plan:
Work on consistency in footwork in both lifts.
Work Squats and OHPs in slow progressive Sablo method.
Working up to a consistent 5*5 in the back squat and 3*5 in the front squat. Once I can smoothly accomplish that volume, adding 2.5-5kgs and master that. Every 2-3 weeks doing a heavy submaximal set of 5 or 3 in the respective squat.

Today's Workout:

Jerk 110*1 120*1 130*1 110*1 130*1*2
Front Squat 120 *2*5
Clean 110*1*2
Snatch 70 *1*3
Stretch
Gripper 80Lbs *5*2

Yesterday's Workout:

OH Squat 42 *5*3
Power Snatch 70 *1*3
Power Clean + Clean Pull 90 *1+1*3
OHP 80 *1*6
CHINS *8, *7+1, *5+2+1

Rest Day

Tonight Workout:

Clean and Jerk 110 *1+1*3
Squat 130 *5 150 *5
OH Squat 40 *5 50*5*2
Snatch 80*1 85*1*3
Snatch Pull 110 *3*3
Hang Clean Pull 90 *5
Stretch
80 Lb Gripper *5*3

Yesterday an Today

Sunday Rest Beach Cold Plunge Nap
Monday Rest

Today's Workout: Snatch 70 *1 77*1 82*1*3 (+2*0) Clean and Jerk 117 *1+1 122 *1+1*2 Front Squat 120 *3*5 Clean Pull 130 *3 145 *3 Snatch High Pull + Hang SHP 90 *1+2*3 Stretch 80Lb Gripper *3*3

Today's Workout:

Chins x 5
Weighted Chins +40Lbs x3, +45 x2, +50 x1x5
(2 1/2 Hours Work and Meal)

OH Sq 42 x4x3
OHP + Split Jerk 70 x2+1, 80 x1+1x5
Power Clean 90x1, 100 x1x4, 90 x1
Power Snatch 70 x1x5
80 Lb Gripper x5x3

Recovery Workout:

Supine Trunk twist x10
Dip Stand Knee Ups x10
Hanging Pike Ups x10
One Arm Quick Planks (Alternating) x10
Wall Freezes (One arm one foot) x5x3 each!*
Floor Freezes (Two arm two foot) x5x3 each !*

(No Running for a lil bit -legs weaker and sore in Sq and Cleans)

*For Windmills

Tonight's Workout:

Snatch 82x1x3
Clean and Jerk 110x1+1x3
Snatch High Pull 110x3x3
Stretch
Gripper 80Lb x3x3

Today's Workout:

Squat 130x3x5
OHP 67x5x3
OH SQ 45 x3x3
(Fin @ Noon)

Yesterday's Workout:

6 Rounds of 6 Chin Ups+6 Push Ups in 15 Minutes

Rest Day

Today's Workout:

Snatch 50 x3x2 70 x0x2 70 x1x2 80x0x2 80x1x3
Clean and Jerk 110 x1+1 117x1+1x2
F Squat 120x3x4
Clean Pull 110x3 132x3x3
Stretch
80Lb Gripper x4x3

Tonight's Workout:

OHP + Jerk 70*2+1 75 *1+1*2 80 *1+1*3
Power Snatch 65 *2*2
Power Clean 90 *2*2 80 *2
Stretch
(Full day Opened Club)

Today's Recovery Wrokout:

15 Minute Treadmill 3.4mph 7% 130bpm+
Dips x3x5
24in Box Jumps x3x3
6 foot Broad Jump x3x2
Low Row 110x5 145x5x2
Stretch
Myofacial Release
Eucalyptus Cold Towel 10 Min

Tonight's Workout:

Clean and Jerk 110 *1+1*3
Snatch 70*1 80*1*3
Snatch Pull + Hang Sn. Power Shrug 100 *1+2*3
Back Squat 120*5 130*5 140*5
Stretch
Gripper 80Lbs *3*3

Rest Day

Power Clean 90 *2*5
Power Snatch 70 *1*5 (footwork needs to improve -inxonsistant)
Rack Jerk 80 *2 110*1*3
Dyn' Run Warm up
Kneeling Smith Machine OHP 90+ Chains *3*3
Low Row 110 *5*5
Stretch
Gripper 80 *5*3
1 Mile walking path

Rest Day

Workout at Phit

Great Gym!
Snatch 70 *1*5 (+ 2misses)
Clean and Jerk 90 *1+1*5
Front Squat 110 *3 120 *2*5
Snatch High Pull 90 *3 100 *3*2
Hand Snatch Power Shrug 100 *2*2
OHP 60*5*3
Push Up *3*3
Chin Up (on 2in Sq beam) *3*3
Dynamic Run WU
1/2 Mile 5.5mph 2% HR topped 186bpm
1/2 Mile Walk Cool Down
Stretch

Rest Day

2 Hour Nap (on road)
Checked out new gym in Vermont:
2nd floor, bumpers, lots of practice plates, great plyo boxes, KBs, one squat rack, one rower, functional area circa 15 x17, climbing rope

Rest Day

Myofacial Release
10 min (quads, IT bands, adductors)

(Still aches and over tired)
Snatch 70 *2*3
Clean and Jerk 90 *1+1*3
Back Squat 80 *5 115*5 130*5 (busting to fin set- reigned it in)
gripper 100 *2*2 (killer)
Stretch

Training Day

OHP 70 x3x3
Elastic Sling Chin x5+5x2
(5 with band lloped on right knee and 5 left- extemely hard for arms at the top of the movement?)

Rest Day

20 min in sun
Food Prep
Nap

Today's Workout:
(sore and not very snappy)
Snatch 80 *1*3
Clean and Jerk 115 *1+1 *4
Front Squat 120 *3*3
Clean Pull 130 *3*3
Stretch
Gripper 80*5 100*2*2

Today's Workout:
1/2 Mile Run @ 6.3mph 2% Grade *2 (3min recovery)

Today's Workout:
Clean and Jerk 90 *1+1*3
Snatch 70 *2*3 (a few misses besides)
Snatch High Pull 105 *3*3
Snatch Power Shrug 120 *3*3

Rest Day:
Hot Tub 10 min
Nap 10min

Morning Workout:
1/2 mile @ 6.5mph 2% (HR 176)
1/4 Mile @ 7mph +2
Chins *6*3

Tonight
Squat 135 *3*5
OHP *3*5
Power Snatch 70*2*2
Power Clean 90"*2*2
Stretch
Gripper 80lbs *5*3

Rest Dau

Today's Workout:
Clean and Jerk 110 *1+1 120 *1+1*3 110 *1+1
Snatch 80 *1*3
Front Sq 120 *3*5
Clean Pull 110 *3 140*3*3
Stretch
Gripper 80 *5 100 *3 (rt)+3 (almost left *2)

Rest Day

The Morning Workout:
Mile 6.2mph -6.5mph (finish) 2% grade just under 10min.
Wted Chin BW+35 *3*3

Night Workout:
Snatch 65*3 70*2 75*2 75 *0+2*2
Clean & Jerk 100 *1+1*5
Snatch Pull 80*3 100*3 110*3
Snatch Pull Bench 100 *3*3
(learning to give it light rebound)

Rest Day
Hot Tub
20min Nap

Tonight's Training:

Power Clean 90 *2*3
Power Snatch 70 *2 75 *1 80 *1
OHP 50 *5*2 60 *5*5
Squat 120 *5 130 *5*4
Stretch

Rest Day

Rest Day and AOBS Dinner (Yesterday)

Rest Day.
Everything is sore.

This Morning:
Dyn Run Warm Up
Chin *5
Weighted Chin BW+25 *3*3
1/4 Mile Sprints 2% Grade
7.7mph
7.9mph
8.1mph!
Chins *5
Stretch

Tonight:
Clean and Jerk 110 *1+1*5
Snatch 70 * 0+1*5
Front Sq 120 *3*3
Clean Pull 130 *3*3
Stretch

Rest Day
Sore

This Morning:
Pull Ups *5*3
Chin Ups *5*3
Light Bag Work (between sets above)

Tonight:
Snatch 60 *3*3
Snatch Pull 80 *3 100*3*3
Clean and Jerk 80 *1+2 or 2+1 *4
Stretch
80 Lb Gripper *3*5

Rest Day

Today's Workout:

OHp (40) 50 *5*3 55 *5 60 *5 65 *5 60 *5 55 *5
Power Clean 85 *2*4
Power Snatch 65 *2*4
Back Sq. 135 *3*3
Gripper 80 Lbs *3*4
Stretch

Rest and Travel: Deadlift

More on Deadlift

Remember Law of Inertia... Start slow off floor and hold position.If you plan to round more than the smallest degree in aggressive max attempts you have to train for it. Meaning, "I always round my back when I deadlift or I NEVER do."

I think of my first pull w heavy loads as a information processing issue. Interference is created by the stubbornness of the weight or @ least my perceiving what the weight feels like. ( Really heavy and damn near bolted to the floor can be really tough mentally) If that anxiety interferes w my slow start than my posture can distort. If I stay over the bar long enough more and more motor units will come to my aid and the bar WILL move. Three attempts without the bar moving is going to make your back stronger than one rounded lift locked out. Just my philosophy, thoughts?

Active Recovery

Dyn Run Warm Up
Lat PD W 110*10*5
Qtr Mile 7.6-7.8mph
Lat PD N 110* 10*4
Qtr Mile 7.8mph
Lat PD Behind 110 *10
Stretch

Let's talk deadlift

Can you give me a program you feel would be most effective for increasing deadlift 1 Rep Max? - Ursnife

(For my good friend and colleague Carl Wilson)

On Jun 5, 2009, at 12:26, "Joshua Peters "
wrote:

What level of experience is the athlete? If they have experience w DL, RDL, Rack Dead,& Power Clean...and have already deaded 2x a week for 3-4 weeks minimum...

Monday
Heavy Bk Sq 85% *5*3
Power Clean f/ floor 60-65% *2*3-5
RDL 75% *3*3
Thursday
Deadlift 85%*3*5-6
Lt Sq 70%*3*5

Every 2nd or 3rd Thurs work up to 1-3 heavy singles.

Tropical Workout #2

Clean & Jerk 91 *1+1*6
Hang Power Snatch 42 *3 52*3
Power Snatch & OH Sq 62 *2+1*3
Snatch Pull 85 *3 102 *3 107 *3
Dips *5*3
Gripper 80Lbs*5*3
Stretch

This week I trained at large with NO squat rack after a hard week of training in NYC. So the loads are moderate to light and the exercises a little outside the norms -you know fun on a vacation workouts.

Yesterday's Active Recovery Workout:

Dynamic Running Warm Up
15 min tread sideways & up hill 15% grade 2.6mph
Bent Over DB Rows 50 Lbs *5*3
Unilateral Leg Exten Machine 30 Lbs *10*3
Ab Circuit:
Thin Stomach *12
Curl Up *12
Hip Rotation *6 (left & right)
Tilt *12 (l &r)
"once through slow and again fast
Stretch

Big Fun Tropical Workout:

( no squat rack )
Snatch Pull 85 *3*3
Hang Snatch + OH Sq 45 *2+1*3 50*2+1 55 *1+2*3
Power Clean 60*3*3
Sq Clean + OHP 65*1+3*3
Clean and Jerk 85 *1+1*4
Sq Clean + Front Sq 90*1+2 102*1+2*3
Clean Pull 125*3*3

Chin Up Test (5 rep warm up) BW *10
Gripper 80 Lbs *5*3
Stretch

Rest Day

Pictures Courtesy of G. Brown

(Proves I was on treadmill at least as long as it took G to circle it for these photos)

Tropical Test Day

Dynamic Warm Up
Mile Run 10:06
(6-6.2 mph' 2? grade)
Hit a real wall @ .75 miles.
Machine Shrugs 200lbs *5*5
Push Ups *5*5
Walking Db Twist 25 lbs *20
Db Side Benfs 25lbs *20

Tropical Rest Day

Postponing Mile and Chin Up Test

(feet and left shoulder)

Test Week Day 2:

Clean & Jerk 120 *1+1 125 *1+1 130*1+1 135 *1+1 (not a lot of rebounding tonight, but smooth goings)
Power Snatch +OH Sq. 50 *3+2 60 *2+1*2
Snatch 70 *1 (+miss) 70*1 80 *0 80 *1*2
Squat 120*5 140*5 150*5
Stretch

Rest Day

Test Week:

Snatch 90 *1 95 *1 100*0 100 *1
Clean and Jerk 105 *1+1 115 *1+1 125*1+1
Front Sq 115 *3 122*3
OHP 65 *3*3
Stretch
Gripper 80 lbs *3*4

Rest Day

Thumbs up for the Fat Man

Love Howard

Today's Workout:

Snatch 80*1 85*1 90*1*3
Clean + Jerk 110*1+1 120*1+1 125*1+1*2
Squat 140*5*3
Clean Pull 145*3
Stretch

Today's Workout:

Power Snatch 60 *2*3
Clean and Jerk 110 *1+1*3
Front Sq. 120 *3*3
Stretch

Rest Day

Back on Track

Power Clean ÷ Jerk 90 *1÷1 *5
Power Snatch 50 *2*3
Snatch + OH Sq. 60*3+1 70*2+1 70 *2+3
Snatch Pull + Low Hang Snatch High Pull 85 *2+1*3
Stretch
Gripper 80Lbs *5*3

Rest Day

Today's Workout:

Front Sq. 122 *3*5 with
Chins *4*10
Dynamic Run Warm Up
Tabata Treadmill 8.5mph @ 2% *4min (20 sec on 10 sec off)
Hammer Low Row 200Lbs *5*5 with
Push Up *5*5

Oops high HR on Sprint Drill was 186+!

Keeping Practice Positive:

Snatch 70 *1 (made 2 of 6) 80*1 (poor lock out)
Snatch started well. My pulls have been fairly automated allowing me to focus on proper foot movement and punching out. Today my focus was not sharp and I jumped back a few times causing pain in my biceps origin. Jumping back causes me to receive the weight ^forward^ .
Clean 105 *1 115 *1*3
Power Clean 75 *2*2
Power Snatch + OH Sq 60 *1+3*2
Clean Pull 120 *3 140*3*3
Returning to snatch with a clear head did make me feel better about the day and my performance. The power snatches were pain free at bi. origin and wrisr.

Tonight's Workout:

Snatch Pull 80 *3 90 *3*2
Snatch 70 *2*2
Clean and Jerk 70 *1+2 90 *1+1
Stretch
Gripper 80 *5*3
Rt knee sensitive.
Good snatches.

Active Recovery Plus

Make Up Day:

Power Snatch 40*3 50 *2*2
Power Clean 50 *3 70 *2*2
OHP 65*3*5

Dynamic Warm Up
1/4 Mile Sprints: 7.2mph @ 2% x 1 (2Min. rest), 7.8mph @ 2% x 1
Flange Push Ups *5*5
Stretch

Workout:

Back Squat 125 *5 135 *5*5
Rack Jerk 90 *1 100 *5*5
(stopped early -light cough head ache bad stomach)

Rest Day:

Futbol and Energy Systems, "...rest while you..."

I wa watching Manchester United this weekend in a futbol game (soccer for the uninitiated.) I was reminded of the chapter in the book Essentials of Strength Training and Conditioning . The most salient point from my studying and passing the NSCA'a Strength and Conditioning exam in 1996 was that an athlete should be trained to fit the energy systems of their sport. It has always seemed to me that the study of energy systems has always been the sorely under studied and considered portion of most certifications and "systems" of training. people are too focused on wowing their clients, temas and peers with new exercises rather than the work rest interval for those exercises. But I digress, this month's training topic has to do with energy systems. Particularly carry over from training to other activity or sports.

So in this futbol game, I am watching athletes running for over an hour making powerful bursts of speed and I got to thinking: "how easy must their normal running speed be that although they are moving and working almost constantly that they still are able to tap into their ATP-CP system for sprints, leaps, and tackles at full speed?"

Could it be that they are so efficient at clearing lactate and turning oxygen to energy that their power energy system is fully loaded and ready for the demands that come over and over again during the match?

Although I do not agree with all of hte precepts of mainstream Crossfit, I do find their attention to energy systems (a third of their intro course and mission statement take them inot account) make them the most provocative training systme to avail itself lately (to the dismay of the NSCA).

In a conversation with the trainers at my club today I found their intuitive answers based on a Crossfit workout to point to an answer in the above questions.

The workout was 20 minutes in which one completes as many rounds of the following:

15 BW Squats, 10 Push Ups and 5 Pull Ups

Two different athletes with different training history and experience levels reported that they were resting during one of the three movements. One found the squats the easiest and felt she was "catching her breath" there. The other felt the push ups were where they could make up the oxygen debt from the consistant aerovic work during that movement. So here we have another example of a percieveable rest interval during work - at least that is what both athletes report. That is the same sort of thing one observes when watching World Class Futbol. How do we train for that? What sort fo overload leads to that addaptation? How do we train to imporve ones ability in one area or all areas?

We and the industry should think much more about energy systems.

Active Recovery:
Rack Jerk 65 *2*3
OHP 72 *3*3
Dynamic Running Warm Up
Tabata Treadmill Sprint @ 8.2mph 4 minutes (20 sec on 10 sec off)
Chins *3*10
Stretch
Power Pike Ups *8*3

Good Weekend Workout:

Clean & Jerk 110 *1+1*2 120 *1+1 130 *1+1 120 *1+1
Snatch 50 *2 70*1 80 *1 90 *1*3
(working on keeping feet in place `jump forward a 1/4 inch)
Need sharper finish- Punch Out.
Front Sq. 110 *3 130 *3 140*3
Snatch Pull 100 *3 105*3*3 (easy)
Gripper and Stretch 80lbs *5*3

Tonight's Workout:

Clean and Jerk 90 *1+1*5
Snatch 80 *1*5 (key thought: jump 1/2 inch forward to keep from jumping back!)
Snatch Pull 100*3
Jerk Drives 80 *3*2 (straight rhythmic 4inch drops)
Gripper 80lb *5*4

Rest Day

Foot massage last night.
7+ Hours Sleep.
Food Shopping and Prep.

Active Recovery Day (First)

Cable Low Row 160*5*3
Slant Board Crunch *7*4

Dynamic Running Warm Up
Walking knee hugs + tilt
Backwards broad steps
Sideways *2
Heel kicks
Karaoke *2
PVC OH Squat *6
Dept Push Ups *6

Quarter Mile Sprints 1 @ 6.5-7.9mph 1 @ 7.0-7.5mph
Chin Ups *7*3 (last set 5+2)

Bar Cool Down
High Bar Sq+ OHP *6+6
OH Sq + Snatch Grip Push Jerks *6+6
Front Sq + Split Jerk *6+6

Early Workout:

Power Snatch 60*2 70*2*3
Power Clean 81*2*3
OHP 70*3*5
Back Squat 135*5*3
Push Ups *5*4
Front Sq 92*3*2
Dips *5*3
Stretch

(Good sleep, wrist & left bicep origin sore)
"Today's workout was a day early to make up for running out of time to front sq. on Sat. and to provide a little extra space between a double squat day and heavy workout scheduled upcoming Sat.. Also I have a Tuesday night event to attend.

Rest Day

Food Prep and nap.
Setting up week for bigger squats and lifts!

Today's Workout:

Snatch 80*1 85*1*3
Clean + Jerk 100 *1+1 112*1+1 117*1+1
Clean Pull 130 *3 137*3*3
Stretch

Rest Day

Last Day in April

Workout:

OHP + Jerk Dips 60 *3+5*2, 70 *3+3*3
Clean and Jerk 75 *2+1*4
Snatch 75 *1*4 (wrist sore and need to work on flicking wrist)
Snatch Pull 75 *2
Gripper (T) 80Lb *5*5

(6 hours sleep + 7 Clients in a row + Nap and bad early nutrition and meal spacing)

Mostly Rest

Chins *5*3
Puah Upa *5*3

Eatiing no naps!

Week 8:
Snatch Pull 90 *3*2 100 *3 (no straps)
Power Snatch + Riding Bar Down 50 *3+1 60*2+1*2 65 *2+1
Power Clean + Jerk 80 *1+1*3
Back Squat 100 *3 130*5*3
Stretch

Today's Workout:

Power Snatch 40 *2 +OH SQ 45*2*3 +OH SQ
Front Squat 115*3*5
OHP 65*3*3
Bar Curl 35*3*3

Tonight's Workout:

I took a picture of Peter who is leaving for a teaching job next month. He is down from a high body weight of circa 430lbs. He has finished a nutrition degree and has put his new knowledge and relationship with an accomplished nutritionist to good use.

My Workout:

Clean & Jerk 115 *1+1 125 *1+1 (press out) 105 *1+1 125*1+1*2
Snatch 70*1 75*1 80*1 85*1 90*1*2 90*0*2 (jumping back) 90*1
Clean Pull 110*3 135*3*3 (in 15 min)
Stretch outside in the sun -gym closed.

Rest Day & Newton's Law of Inertia

Newton's Law of Inertia (Also Newton's Fst Law) & Fitt's Law of Speed

Definition (From Wikipedia):
An object at rest remains at rest and an object in motion will remain in motion unless acted on by an unbalanced force.

Definition (From Dr. Paul Jures):
Fitt's Law says that speed and accuracy are inversely proportional.

Definition (From many sources):
When lifting an implement from any height there is initial slow phase to overcome the implement's inertia (first pull). Then when the implement is moving one can accelerate it as your body position and joint angles make that acceleration easier (second pull).

It takes a great amount of effort to get a bar moving in a clean, deadlift or snatch and hold one's body position and proper mechanics. If we take for granted that Fitt's law, then of couse we would want to at least start carefully (with carefully in this case meaning slowly) when hefting an object. But that is only half the story, The way I translate Newton's Fst Law to my clients and concieve of it for my own training is this: If you want to distort the position of an object at rest you must begin to do that slowly and then accelerate the object or risk distorting your body position.

In other words stop jerking the bar off the floor or out of the rack.

Tonight's Workout:

Clean & Jerk 80 *1+2 or *2+1 *4
Snatch 70 *2*3 (working on keeping over bar & sharper punch out)
Snatch High Pull 100 *3 105 *3*3
Snatch Power Shrug 105 *3 100 *3
OHP 70 *3 72.5*3 75 *3 77.5 *3 (PRETTY HARD)
Stretch + Gripper 80lbs *5*5

7 hr.s sleep & less work pressure made for good training.

Rest Day and High Bar vs Low Bar Back Squat

I have read and heard over and over that the High Bar Back Squat (HBBS) puts more "torque on the spine" than Low Bar Back Squats (LBBS) and believe that this is only true if one has poor technique in the HBBS.
Low Bar Back Squats (LBBS):
This movement emphasizes the hip more than the knee as one lowers the bar loaded behind the neck and on the back.The bar is placed lower on the traps then the HBBS forcing the head and chest forward to keep the bar over the Base of Support which is created by both feet. At no time in this lift can one "rest" with the weight because one can't lock out their joints in a fully erect position. To maintain equilibrium one's Glutes and lower back are constantly fighting the perpetual forward lean that is created be the bar position. So by this author's definition the low back and hip extenders are more challenges here than in the HBBS
High Bar Back Squat (HBBS):
This is a movement where the bar is placed high on the Traps and is done with minimal forward lean to keep the bar between the ball of the foot and heel at all times as one lowers the weight. The idea is to facilitate lowering of the hips through bending the knees but the bar is kept "as far away from the floor as possible." So by this author's definition the low back and knee extenders are more challenged here than in the LBBS

If we can agree that the HBBS is a knee movement where more range of motion is accomplished at the knee than hip. And if we, further, agree that equilibrium is only possible in the HBBS if one does not bend forward very much at all in their squat then spiine is stacked neatly and neutrally under the bar and there is less "torque" than in the LBBS.
If a novice or ill informed athlete bends over the way LBBS bar position necessitates with the bar higher on the Traps torque would increase because you have created and lengthened a lever arm out of the spine. This would essentially be a Bent Knee Good Morning (BKGM) and has little to do with squatting. And although I have seen many athletes handle loads in a BKGM that exseed what the average person could dream of squatting, usually there is an even further reduction in the amount of load one can handle from HNNS to BKGM.

I would estimate that an advanced lifter could HBBS about 80- 85% of what they might maximally LBBS and might BKGM 35-55% what they could HBBS.

I think the skill and balance involved with the HBBS make it a superior lift for training athletes in general and specifically who want to be competent in the Olympic lifts. But there is a place for both the other lifts compared here in certain situations including just a desire for variety. But having practiced both I have trouble understanding the "higher torque" idea as it relates to HBBS.

Week 7 (Again)

Tonight's Workout:
Back Squat 125kg *5 *3 (Done last in extreme heat)
Rack Jerk 85kg *2 *3
Power Snatch 70kg *2 *3
Power Clean 90kg *2 *3

Gripper 80lbs *5 *5
Stretch

Another Rest Day

Spent time with friends and eating big.

Looking forward to getting it in tomorrow.

Thought of the day:
If you want to improve on something you have to practice it or something a lot like it at least 2 x per week. Variety can be the spice of life (and lifts), but you cant go 10 days without your main stay skills and can't go much more than 6 days with out your aerobic fitness being affected. Those skills and "nervous system" adaptations are almost twice as sticky as adaptations of the cardiovascular system. But "practice makes perfect" and without frequent practice one can't be even moving toward perfection!

This makes me think of the multi-millon dollar arm of the NFL Punter Joshua Miller (That's right ARM.) In his off season he told me he was still dropping the ball at his foot 100s of times a day to keep the motor pattern perfect. When he was de-training and "resting" he still kept it fresh and practiced.

Keeping the motor patterns "fresh" is far more important then variety for varieties sake. I think most trainees and trainers are too concerned with "freshness" as it relates to novelty and not as mindful of a result - a testable result.

Rest and Recuperation Day

Strength Standards

If one is looking for pretty sound and straight forward strength standards, I would refer to Mark Rippetoe's book Practical Programming. He is fair and has a good thought process throughout his book.

The Information is available on line at:

Weightlifting Performance Standards

Metric Standards at:

Rippetoe's Strength Standards in Metric

Your Front Squat would be 80-85% of your High Bar Back Squat.
You should be able to clean whatever you can Front Squat for 3 Reps.
Your Snatch should be about 80% of your Clean and same for Power Snatch and Power Clean.

It seems the nap Friday did not buffer the 4.5 hours sleep Thursday night. I had very little in the way of nervous energy to begin today's workout. My lack of mental and ocular focus are tell tale signs, for me, that I am exhausted. So rather than practice poor technique I did the slow lifts in brief.

Front Squat 110*3*3
OHP 70*3*3
Clean Pulls 130*3*3 (no straps fst set)

Next week I will repeat week 7. The rest of the weekend, rest.

Today's Workout:

Handstands (HSPU prep) *4*3
Muy Tai Kicks *10*3
Double End Bag (Jabs) *10*3
Chins *5 BW+25*9*3

Training across broad domains...something for us to think about;

Yuri Vlasov

Tonight's Workout:

(Legs tight & a late start 7:45)
Snatch High Pull 60*3, 80*3*2, 90*3, 100*3*3 (1st set no straps)
A. D. Instruction: Really slow start snatch -golf teaching reference- "if you speed up too soon, there will be an error in trajectory."
Slow Snatch 40*3, 50*2 *7
Clean & Jerk 50*2+2*2, 75 *1+1, 75*2+1, 75*2+2, 75*1+3
Hanging Power Pike Up *10
(5.5 hr.s sleep, no nap, busy all day)
Good groove in Snatch. Worked 25kg under prescribed weight in Snatch in Week 7 of program.

Active Rest Day

I sometimes use the addage "if you stay still you will be sore" with my clients to motivate them to utilize their days on their own to get some "restorative exercise" in.

Today had a lighter schedule @ the gym, so I took time out for the following sub-maximal active rest:
Barbell Overhead Press (BB OHP) 60kg *5, 70kg *3, 75kg*3*5
Low Muy Tai Shin Kicks *10*2 (Medium contact), *10*2 (NO contact)
5 Rounds;
Seated Low Cable Row 140lbs*5
Incline DB Press 60lbs*5
Light Stretch
Spd Bag for 3 Minutes

Only slept 5.5 Hrs night before, 20 Min "nap" stretched to 2 Hours.
Worked late at home (on Deadline).

Here is one of our star athletes snatching his 3rd single with 130kg.

I did my workout as prescribed w one addition because I was feeling good.

Snatch High Pull 90kg *3 100kg *2 105kg *1
Finished work out in 2 hours.
(Nap on ride to gym 25min & slept 5.5 hours night before)
Rolled out sore right hip and IT band.

Tonight's Workout:
Back Squat 125kg *5 *5
Rack Jerk 80kg *2 *3
Power Snatch 70kg *2 *3
Power Clean 80kg *2 *3

Gripper 80lbs *5 *5
Stretch

Written Training Program Conventions

Although there are many ways to take notes and relate information, I am going to establish a few conventions about how this website and this strength coach make notes and or workouts.

Workouts will be written as follows:
Some weight (when full body weight is not implied ) x some number of repetitions x some number of sets when sets number more than one
ie:
100kg x 4 x 2 would be written long hand as follows
"one hundred kilos times four reps times two sets"

In the case of percentages of a Repetition Maximum (RM) or of body weight:
85% x 2 x 5 would be written long hand as follows
"eighty-five percent of max weight achieved in given exercise times two reps times 5 sets"

In the case of body weight exercises (Dips, Chins etc.)
x 6 x 3
"body weight times six reps times three reps"
+25lbs x3 x 5
"body weightplus 25lbs times three reps times 6 reps"

Rest Day

7 Hours sleep