Tuesday, 11/10/09

This is the second day of the deloading week, so volume will be lower as will intensity.

Dumbbell Clean & Push Press: 60×12/80×8 in 1 min./80×8 in 1 min./.
Drop Snatch: 45×6/65×3/85×3/95×3/105×3/.
Dumbbell Lateral & Front Raises, x 15: 3×20#
Dumbbell Windmills: big time flexibility issues, especially going to my right.
Lat Pulldowns, x 10: 140×10/160×10/160×5/150×5/.

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I thought a deload week would be easier than the previous 3 weeks. Different, tough, but not easy!

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Monday, 1/12/09

Rest Day. My CNS is smoked from yesterday’s deadlift day. Started off the week a rest day? WTF? Check the rest of the week. I really did more!

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Monday, 4/14/08

Kettebell Swings:

3 rounds, 20 x 20 kg swings, 20 x 24 kg swings, 20 x 32 kg swings

180 swings

Snatches: 20 kgs, 10/10 24 kg 10/10

I did not have a whole lot in the way of energy tonight, even though Val and I trained down by the beach.

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Tuesday, 4/15/08

Trained with my snatch partner, Jon Curry and we did cleans tonight…

Warmed up with kettlebell swings, 20 kg., 10/10/10 and snatches, 10/10.

Hang Squat Cleans: 90×3/90×3/110×3
Hang Power Cleans: 140×3/160×3/155×3/165/170f/170 + push press/155×3 + 3 push presses

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Wednesday, 4/16/08

37 minute hill skate in Back Back from home to East Bluff to Santiago St. and back.

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Thursday, 4/17/08

BB Drop Snatch:
45×3/45×3/45×3/65×3/75×3/85×3/80×3.

Hang Snatch:
45×3/65×3/75×3/80×3.

Snatch (from the floor):
90×2/95×2/100×2/90×2/90×2

We had the benefit of some good coaching tonight.

Kettlebell Swings, 32 kg.
15/15/15/15/15/15.

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Friday, 4/18/08

The clean and the snatch are both powerful and explosive lifts when done correctly and the speed and power translates into many sports.

The other night, I did hang power cleans and did not do very well as I was lacking in both speed and power. I wasn’t sure how “athletic” my snatches would be tonight. If to snatch, as the dictionary defines it, “a sudden motion to seize something; grab” or merely just a slow”grope”!

I started off with 3 rounds of Burgener’s famous warm-up and started light (and stayed light) with Drop Snatches. My goal tonight was to “explode” the lift and do it as quickly as possible. So, for the drop snatches I dropped 45/45/55/65/75/85/90, 3 reps each.

Those went well, so it was time to move on to Hang Squat Snatches. It was quiet at the gym and so it was was easy to concentrate on good lifts. (I could use some coaching, though).

45/55/60/65/70/75/85/90. Each set was 3 reps. 

They went up ok, not heavy and not pretty either, but it was fun to practice both these fine lifts. 

John Curry came up with the idea of using each other as training partners in learning the snatch since we both have the goal of snatching a wheel (135 lbs). We met and got off to a good, if not modest start, Thursday evening.

After warming up with 3 rounds of the Burgener, John suggested we warm up further with drop snatches. I have only done them as empty bar warm-ups, so I was eager to add some weight. All were 3 reps: 45/65/85/95/45.

Moving on to the snatch itself, from the ground up, all sets were 3 reps: 45/45/45/65/65/65. What a tough lift, but it is great when it works! If you saw us, you would have laughed. In dire need of coaching, I’d say. But we DID have fun and you have to start somewhere, right?

We concluded with barbell Good Mornings at 5 reps each. 45/135/135/155.

We are going to see if we can make this a Thursday routine for a while.

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