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