12/27/15
Technique session and lots of stretching. Sitting in a car for so long the day before took its toll.
Overhead squat w/u: 45x5x3
Snatch: 65 x lots
Clean: 65 x some 95 x lots
12/27/15
Technique session and lots of stretching. Sitting in a car for so long the day before took its toll.
Overhead squat w/u: 45x5x3
Snatch: 65 x lots
Clean: 65 x some 95 x lots
12/28/15
Bwt: 201.6
Waist: 36"
Overhead squat w/u: 45x5x3
Snatch: 45x3x3 65x3 75x2 85x1 95x1x5
Clean and Jerk: 65x3x2 95x1 100x3x5
Assistance work:
Front Squat: 260x1 225x2x3
RDL: 185x5x2 95x10
BB Rows: 135x8x2 95x10
Long session. The humidity in my garage today was about 180 bajillion%.
Last snatch was the best. Bought that Iron Path app that'll trace your bar path and give you graphs on acceleration, velocity, force, and distance. Peak velocity on final snatch was 2.37 m/s, a low of 1.95 m/s on second single, and average peak velocity of 2.18 m/s. I thought that was interesting.
Still hitting too low on the thigh with cleans but that improved as I went through my work sets.
12/29/15
Overhead squat w/u: 45x5x3
Clean and Jerk: 65x3 85x2 95x1 105x1 115x1 125x1 135x1 140x1x5
Snatch: 45x3 65x3 75x3 80x3x3
Still initiating the second pull of the clean a bit early. Ditto on snatches.
Get the book Weightlifting Olympic Style by Tommy Kono. Greg Everetts' guide to olympic weightlifting is worth its weight in gold as well.
12/31/15
Last workout of the year.
Assistance work:
Conv. DL: 135x6 225x5 275x5 315x5x2
Bench: 45x5 95x5 135x5 145x5 155x5
Lunges: BWx10x5
Back was feeling a little wonky. Deadlifts almost always make it feel better.
I've actually got Everett's book and have skimmed through it. I need to give it a more thorough reading and will actually have some time after today.
Kono's book is going for almost $200 on Amazon, which is unfortunately a little outside my budget. Didn't see a copy on eBay. Have you seen his 12-part series called "ABCs of Weightlifting" on the Tight Tan Slacks blog?
You can buy Kono's book for 30 or 40 bucks off of his website.
Tommy Kono Bands & Power Hooks
Last edited by Joseph Rodriguez; 12-31-2015 at 08:15 PM.
Holy crap, thanks dude! This is now on my wish list.
I need to get enough flexibility so I can sit in a squat position while I study next year. I'm a long way away from that right now.
Looks like I've got orientation starting August 10 with classes beginning the following Monday. I can get a few days of Rio Olympics viewing time in before then, so that's a plus.
1/2/16
OHS w/u 45x5x3
Drop Snatch: 55x3x3 65x3
Snatch: 65x3x3 75x3 85x3 95x1 100x1x5
Strength Work:
HBBS (paused): 45x5 95x1x6 135x1x2 185x1 135x1x2
DB circuit
1/3/16
Conditioning: Stadium stairs x 6
Was gonna run 40yd sprints but the marks on the field were gone. Figured I'd just run up the stands insteads.
Last edited by Christopher John; 01-03-2016 at 06:40 PM.