Elle Allen Training Log

[elleallen96]

Monday (8/3/15)

AM:
A.
Front Squat
Work up to a sub-max x1 -- 90/95f/96

B.
Snatch
Work up to predicted opener (or slightly heavier) -- 70/72/75f/76f

C.
C&J
Work up to predicted opener (or slightly heavier) -- 81/81/85f/85

AM M/F/S - 8/2/0
Felt sooooo good this morning. Literally NOTHING on my body hurt. Squats felt good,
Snatch didn't go amazing, but I felt strong and athletic. C&J felt pretty crisp. Ben decided
I need less of a taper week so we'll see how that goes for this meet. I compete Saturday at
3pm. Decided to take a break from cutting this time around and will be competing as a "light"
69..... So it will also be interesting to see how that makes me feel strength wise.

[elleallen96]

Tuesday (8/4/15)

AM:

A.
Power Snatch
3 moderate singles -- 55/55/55

B.
Power Clean + Jerk
3 moderate singles -- 70/70/70

AM M/F/S - 7/4/2
Taper week! Super tired today but these felt easy.

[elleallen96]

Wednesday (8/5/15)

AM:
A.
Front Squat
Take to a x1 @100% of best C&J -- 75/85/90

B.
Snatch
Take to a x1 @90% -- 60/65/70

C.
C&J
Take to a x1 @90% -- 75/80/82

AM M/F/S - 7/7/4
Last heavy-ish day pf my taper. These are close to openers. Felt pretty
heavy but no misses.

[elleallen96]

Thursday (8/6/15)

AM:
A.
Power Snatch + Snatch Balance
1-3 LIGHT singles -- 50/50

B.
Power Clean + Jerk
1-3 LIGHT singles -- 65/65

AM M/F/S - 3/9/4
Felt so shit today. Good thing it was only easy powers. Was moving well
despite feeling like trash.

[elleallen96]

Friday (8/7/15)

AM:
A.
Snatch
1-3 LIGHT singles -- 45/45

B.
C&J
1-3 LIGHT singles -- 60/60/60

AM M/F/S - 8/6/3
Just moving around a bit. Felt pretty good. Tomorrow is
game day!

[elleallen96]

Saturday (8/8/15) MEET DAY

Weigh-Ins: 1pm -- NOT 63kg

A Session: 3pm

Snatch
72/75f (behind)/76f (press out)

C&J
81/84/87f (press out?)

M/F/S (Snatch) - 9/1/0
Felt super good. Hit 72 like nothing and proceeded to miss 75
behind me and 76 on press out. I NEVER press lifts out in practice,
so it's really annoying to me when I do that in contest. Still though,
was taking shots at much heavier weights then I ever have in a meet.
It's just always disappointing to be SO CLOSE to something, and just let
it slip away.
M/F/S (C&J) - 8/2/0
Also felt great for these which is a HUGE success, since I struggle so much with
dumping all my adrenaline on the Snatches and having nothing left for C&J.
I changed something for this meet and I think it worked. Made 81 suuuuper easy,
84 easy, and 87 easy yet they called press out? If you watch the video there is
no visible press out. Ben says I can count it. Whatever. I'm going to post it on
my insta at some point so check it out and see what you think.

Overall positive meet, wasn't what I wanted for a few reasons, but took shots
at heavier weights than I ever have in contest, and had a HUGE win as far
as staying turned on for both Snatches and C&Js.

[elleallen96]

Monday (8/10/15)

AM:
A.
Front Squat
Take to DM -- 75/85/91/96f/96f

B.
Snatch (low blocks)
Take to DM -- 70/73f/73f/73

C.
Clean (low blocks)
Take to DM -- 65/70/75f/75

AM M/F/S - 3/9/8
Felt horrible. Cleaned 75 off the blocks (barely) then decided to just
call it a day. Fatigued from the meet I guess.

[elleallen96]

Tuesday (8/11/15)

AM:
A.
Pause Front Squat (2 seconds)
Take to DM -- 75/80/85f

B.
Clean (NoHook/NoFoot)
Take to DM -- 70/75/80

C.
NHNF Clean + Clean
1-3 sets LIGHT -- 60/60/60

D.
Power Clean + Power Jerk
2x2 @target (light) -- 55/55

E.
BTN Push Press
Take to DM -- 55/60/65

AM M/F/S - 7/3/3
Literally almost passed up trying to stand up 85 for Pause Squats.
Could've had 85 but Ben said stop. Today I tried intentionally taking
it easy and saving myself for the heavy Wednesday workout.
I always feel AMAZING on Tuesdays and go pretty hard, and then
have no legs or pull come Wednesday. We'll see how it goes.

[elleallen96]

Wednesday (8/12/15)

AM:
A.
Front Squat
3x2 @85% -- 85/85/85

B.
Snatch + Snatch Balance
1-3 LIGHT singles -- 50/50/50

C.
NHNF Clean + Clean + Jerk
1-3 LIGHT singles -- 65/65/65

D.
3 sets of:
Good Mornings x10 @65lbs
1-Legged RDL w/DB x5 (each leg) @20lbs

PM:
E.
Snatch
Two waves of:
1x1 @80%, 1x1 @85%, and 1x1 @90% -- 63/67/71/63/67/71

F.
C&J
Two waves of:
1x1 @80%, 1x1 @85%, and 1x1 @90% -- 71/76/81/71/76/81

PM M/F/S - 8/3/2
Best workout I've had in a long time! Squats felt sooooo easy
this am, also tried banded Squats for the first time and I think
that will be a game changer in fixing my knee caving. Had no
misses on the workout, and feel like I am FINALLY making
progress in my Clean. Everything was easy. Good day.

[Leah Lutz]

Hi from another Californian and congrats on your meet!