My second Oly Meet.

WCCF

Snatch
66-70(old PR)-75(PR)

Clean and Jerk
98(old PR)-100(New PR)-103(New PR)

Olympic Lifting 1.1

Power Snatch 2x3 [50, 55, 57kg]

Snatch 1 [57kg]

Split Jerk (right leg front) 2x3 [80, 84, 86]

Front Squat 3x3 [80, 85, 70]

Superset:
Shoulder Press 3x5 [50, 52, 54]
Lunge 3x5 [50, 52, 54]

I wasn't able to activate my glutes well with the heavier weight so I dropped it down.
I really felt the glutes working well with the bar racked in the back squat position for the lunges.

1.3

Clean and jerk
3 x 3 @ 120#

Snatch Pull
3 x 3 @ 120#

Overhead Squat
3 x 3 @ 95#

Front Squat
2 x 3 @ 145#

Max Strict Chin/Pull/Pull up with 35#, 26#, bw
(13, 7, 13)

Dips
(20, 20, 15, 5)

Snatch-Clean-Jerk-Gymnastics

1.2

foam roll
5 min kb and jump rope warm up

Muscle Snatch
1-1-1 @ 95#

Snatch
60% x 2 x 5 @ 75#

Clean
60% x 2 x 5 @ 115#

Jerk
60% x 2 x 5 @ 100#

Gymnastics
L sit
Back Lever on Rings
Back Lever on Bar
Front Lever on Bar

1.1

KB warm up

Barbell Snatch
70% 2 x 3 @ 85#

Back Squat
80% 3 x 5 @ 160#

Deadlift
110%(of clean) 5 x 3 @ 205#

Push Press
75% 5 x 5 @ 110#

Pull ups, chin ups, wide thick handle
3 x max (20, 16, 10)

These aren't true percentages of my maximums.
Here is what I am basing everyhinf off of:
Snatch-121
Back squat-200
Clean-185
Push Press-146.6

RKC Snatch Test 1 3 13 11

The goal is 100 reps within 5 minutes. This is 24kg (~53#).  My first attempt.

6 rounds (no time):
70#
(6)-behind the neck jerk
(6)-overhead squats
(6)-snatch balance
(6)-hang squat snatch

(70#)split squats each leg forward
(10) -back
(10)-front

box squat
10 @ 70#
6, 6 @ 160#

seated good mornings
10 @ 10#

good mornings
10 @ 70# normal stance
10@ 70 # wide stance
16 @ 70# alternating staggered

4

Mobility for ankles, thoracic spine, and hips
Front squats
8 @ 45#
10 @ 95#
10 @ 135#
10 @ 135#
10 @ 155#
10 @ 155#
10 @ 145#

After attending The 2010 Mid-American Weightlifting Championships at WCS Gattone Sports Performance I changed a few things about my technique for this workout. I typically have my elbows relatively closer to my mid-line, but decided to have my elbows a bit more adducted. I felt a little more pain in my shoulders from the pressure and in my wrists from increased extension. However, this did encourage external rotation of my shoulders and drove my elbows up higher (to protect my wrist) which in turn tightened up my thoracic spine. I only tried this on my last set @ 145# as I was thinking of getting more work in the earlier sets and more technique on the last one.

~10min WOD
4 rounds @ 75#
5 Snatch grip DL
5 Snatch grip high pull
5 Power snatch (Floor to power position)
5 Overhead squats
5 Bent Rows

finished with 5 full snatches.

Definitely felt much better and stable with the snatch after watching Courtney and the other at the O-lifting meet. Definitely must externally rotate the shoulder when receiving the bar for the snatch. It just locks the bar into a much more stable position. I was tired after all of that, so doing the snatches really forced me to focus on my technique granted it was only 75#.

12

3 rounds:
bike 4 min
45# DB snatch 10 reps each hand

9

Burgerner warm-up
2 x 15 @ 45# muscle snatch

Front Squat
20 @ 45#
20 @ 95#
20 @ 95#
20 @ 115#

2 rounds
treadmill sprint
jump sumo squat floor touch
reverse burpee

World Class Athletics Group

Snatch 3 x 6 sets

88-98-108-88-88-88


For time:

3 Rounds

400m

25 Burpees


9:24

'Randy'

75 power snatches @ 75#: 8:29

I used the hook grip for each of these...and now they hurt. Haha. I like snatches again. This weekend at the cert helped a lot. It is funny that everything that they taught about the snatch, Dominik already told me..but I just didn't do it! For some reason now I finally got it.

Also funny, how when telling my clients to do something, I tell them exactly how it should be done. I repeat and repeat again in several ways to get the desired result..ie. heels down on the high pull. Once they finally get the heels down, it feels right to them and they understand! Sometimes it just takes long for it to 'click'. Mentally it feels better in the beginning to pull with the heels up because they think that it is stronger, but then after repeated cues, the heels go down then, oooohhhhh!

It was the same phenomenon with me and the snatch.. don't pull too early, be patient, stay on the heels, etc.

I am going to work some snatch progressions and work my snatch up. I think a reasonable goal is 125# by then end of the month. Not going to go too fast to get there. Really want to avoid getting hurt (like last time!)

#2

As many reps as possible in 2 min of 14# weight vest squats to med ball:96 reps


OA warm-up
Fran: 5:51

mental weakness

2 snatches 115# (PR i think)

Random play

I don't know how I feel about the random stuff. It doesn't help track progression at all, but I know that it is better than nothing.

~total reps of each:

30 shoulder presses 95#
25 185# Deadlifts
50 pull-ups
10 push jerks 135#
6 OH squats (ouch my hip. wtf?)
25 back squats 135#
4 power cleans 185#
5 min handstand practice
7 power snatches 95#

Hex Max DL
135
205
275
365
380
385

I am weak sauce.