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