Sarah la Rosa's training log - Rehab to AO

[Sarah Archenbronn]

thanks Andrew

8 11 14
Snatch worked up to 65kgx multiples
Shoved knees out at bottom of setup, much more powerful and low.use this. Today felt really great.

8 12 14
LBBS
95x5, 135x5, 185x5, 215x5, 235x5
cake

Bench
45x10, 75x5, 95x4, 115x2, 136x1
147.5x4, 145x4
Ran out of time. Ego got in the way if thinking I could just not bench for a few weeks and come back to exactly where I was before.

USAW just threw a wrench in my AO plans for this year. Trying to sort out what I'm going to do... pretty bummed that they changed everything up and only gave us 6 weeks to try and get a total in. http://www.teamusa.org/usa-weightlif...ion-procedures

[Sarah Archenbronn]

Sorry all, but most of the olympic work will be in kilos from here on out...

8 13 14
Clean and jerk to 80, got tired

8 14 14
Hiitx12 erg

8 15 14
Hiitx12
5 min cool

this workout is in lbs still...
Squat
45x2x5 95x5, 135x5, 185x3, 225x1, 255x1
270x5
Probably slower and harder than I liked. Would have wanted to have tom there to watch. Oh well. But more rep PRs

Bench
45x10, 75x5, 95x3, 125x2, 140x1, 150x1
160x1 no real spotter
145x3x2 I could do this sans spot. Felt sore/beat up

DL
135x5, 185x3DOH, 225x1, 275x1, 305x1
325x3x2 hook grip
Pleased. This is major rep PR territory.

8 16 14
Snatch work
Hang above the knee+full snatch
Worked up to 80%, 55kg 4sets of 1+1
(35,45,50)
Feeling better. The knee drive out it helping me get under the bar

8 17 14
Middle of the night HIITx12 5 min cool
Almost didn't do it. But felt like a fat ass after today's food. Much happier I got it done. Holla for having an erg at home. No excuses.

8 18 14
Warm-up series - 2 push press + 2 jerk behind neck + 2 press behind neck in split position - 3 sets
Power clean + front squat + clean + jerk (3 sec pause in split) - 3 sets
Worked up to 95#?

Snatch grip press from squat: 8x4
Empty bar, 19kgx2, 20kg

Snatch
35x5, 40x4, 47x3, 50x3, 55x3, 58x1, 55x1
55x2x4
Was supposed to be 85% but in the interest of being new, held if at 80%

8 19 14
Erg hiitx12

8 20 14
Training with Max!

Clean and jerk from blocks
56kg2+2
65kg(2+2)x5 vollllllume!
70x1+1
74x1+1
78x1+1 x2
80x1+1 x2

Clean practice, empty bar, 35

Push press
60x4
55x5x2
I have forgotten how to push press. Kept trying to jerk it.

Front squat
65x4
80x3 - this is technically 75%? because the only recent 1rm front squat i have is 235lbs. Decided to just redo 90k from the other week.
90x3x3

Press
30x10, 35x8, 34x6+4
This was supposed to be 10s across. Dumb!

Heavy day, but I love hard training days like this. Looking forward to training with Max, nice to be around a team again. Max is dubious I can get to AO this year - the way things are looking you need 114% of the qualifying total, which would be about 180 kg. WHICH is pretty tough for me at this point. I was hoping to put up something like 70/90 at the next meet, but that would only bring me to 160kg. I'm still working towards it. We'll see how things go.

Was feeling really off last week with my training goal kind of getting messed up by the new rules. Really fell off the wagon, foodwise. I'm back on track, now, however. Thanks to some tough love from Cait. I really appreciate the strong lady friends I have to help me keep on track when things get tough.

[Rob Israel]

Why would you need 114% of the QT? New rules? 'Splain please…

Cool that you are training with Max. That last workout looked pretty brutal. How long did that take?

[Dwayne_KONG_Wint]

Since u frequent the east coast, just do the USAPL AO.

[Sarah Archenbronn]

Why would you need 114% of the QT? New rules? 'Splain please…

Cool that you are training with Max. That last workout looked pretty brutal. How long did that take?

Rob, I have the link above in a previous post, but last week the USAW announced that they are moving the deadline for the qualifying totals up to 10/1/14 AND are limiting participants. Ppl will be allowed to compete based on the highest totals they submit, with a minimum requirement of hitting the qualifying total.
It looks like there will be about 25 female lifters for the 75kg category.

Based off of that info, Max calculated that to guarantee I get in this year I need 114% of the qualifying total. Which is a lot. Haha.
Aka 180kg.

And YES, that workout was long. I think 3 hours, but I was chatting a lot. Prob 2.5 in reality.

I'm feeling pretty beat up from the volume. Training in the AM and then going to my sport massage/ART guy for some much needed body work.

Since u frequent the east coast, just do the USAPL AO.

Heh. Yeah, I'm there a lot. All these weddings!

I'm doing Mark Bell's meet in Nov... I was just really focused on qualifying this year. And had the rules not changed, I think I would have made it. It's just altered my training. I still want to go, it just may be next year... and I need to get a lot better.

[Rob Israel]

Thanks for the explanation. Too bad, but I'm sure you'll be beyond that for next year Sarah! I have high hopes for your Oly total!

[Dwayne_KONG_Wint]

So you'll be on live feed. Sweet! I'll get to watch!!

[Sarah Archenbronn]

Thanks Rob. I'm kind of excited to see what some focus on the sport does for me this year.

I forgot that I would be Dwayne! So yeah! I'll be on the interwebs.

8 21 14
Hiitx9 5 min cool
better than nuthin' yo.

8 22 14
Snatch pulls + full snatch to 55kg
2-3 second hold in the bottom

Cleans
Singles to 75
Doubles at 80

Got a lot of coaching from Max today. Really helpful.

8 23 14
In kilos
Snatch(60,65,70,75,80%)
41x2
44x2
48x2
51x2
55x2x4
2 second hold at the bottom

Clean and jerk
(60,70,80%)
52x2+2
61x1+2
70x(1+2)x3
2+2 on first set
2nd good
3rd good too
Doing much better about driving with my legs on the jerk. It was only 80%, but every time I felt really solid.

All pounds:
Front squat
45x5, 95x5, 135x4, 185x2, 215x1
220x3, 225x3, 220x3
Stooooked. PR for reps.

Rack pulls
135x5, 220x1, 275x1, 315x1
Work: 330x5
Drop at 90%:300x5
I might have jumped around a bit after this. So pleased with this PR. I can't wait to DL next week. (WHO AM I?!)
I was pretty worried this wasn't going to happen after all the volume preceding it.. and frankly the volume this week.

All my olympic lifts already feel way better from this week's work. So, to feel this good after just a week is awesome. I'm definitely pleased right now. I'm getting down faster, the holds at the bottom of snatch are improving my position for the catch. Body is definitely feeling a bit beat up, but I'm trying to eat right and sleep enough so that it can catch up. And hopefully the gainzzz shall continue.

[kel]

Damn big rack pulls. Did you strap?

[Sarah Archenbronn]

Damn big rack pulls. Did you strap?

Yes. I forgot to mention! I used my new black leather rogue straps, they are *great*.

I actually couldn't hold onto anything above 275 yesterday, grip was pretty fried from the Olympic work.