Monday, 5/12/08

Muscle Snatch + Behind-the-Neck Press + Overhead Squat, 4×3
45/65/95/105

Clean + 3 Presses
110/110/115/125

Clean & Jerk, (from the hang)
110/110/115/125/145/155 pc/155/160pr

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Tuesday, 5/13/08

Burgener w/up x 3

Muscle Snatch + Behind the neck presses + Overhead Squats, x 3
45/65

Hang Squat Cleans + 3 Push Presses, x 4
65/95/115/140

3×30X sit-ups.

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Wednesday, 5/14/08

Takin’ a break

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Thursday, 5/15/0

More Oly lifting. Warmed with Burgeners

Hang Power Snatch + Behind the Neck Presses + Overhead Squats, x 3
45/65/90/90.

Overhead Squats,
90×3/90×3/90×3/100×3/110×3/120×3/140×2/150/160pr.

Kettlebell Snatch, 20 kg.
3×40

Sit-ups
2×40

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Friday, 5/16/08

Big Oly Lift training session with Danny Henry.

After warm-ups, the first thing Danny taught me was the correct way to dump the bar. I even did that incorrectly, but now I know. I did a lot of muscle snatches, overhead squats and RDLs and all the training was done from the hang position. He had me do a lot of power snatches and full snatches. Danny found that I get the full snatches better than the power snatch and the same held with the cleans we did later. I did not count reps or weights, but while the weights were not that heavy, there were a shit load of reps. Sets were usually 3×3 or 5×3. It seems on this day, my biggest problem was starting the third pull too soon, before even getting close to my navel. Danny said my legs and hips were strong and I can move the bar quickly, but too soon and too far away from my body. I did some overhead squats and liked them, though he pointed out my flexibility issues and some weakness at the left scapular area.

After the skill lifts, he took at look at my front squats (didn’t like ‘em) and helped me make the corrections so that it would match the corresponding part of the clean. Next, he had me do a bunch of strict overhead presses and taught me to keep tight and keep the elbows out in front of the bar and to keep tension on the lats. He also corrected my head position to keep it neutral and not looking up above parallel. I did 6×5 of the presses.

By the time I finished these, I was totally spent, but we played around with kettlebells, including a game of “catch”. Being the coach he is, Danny corrected some things he saw while swinging and snatching 24 and 35 kilo Fedorenko kettlebells. I was so smoked, there was no possible way to have a semblance of decent form; that was long gone.

This workout lasted about 2 hours! I more than got my money worth and I expect tomorrow will be recovery.

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Saturday, 5/17/08

I was wiped out from yesterday so this most definitely was all about recovery.

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Sunday, 5/18/08

Went for a beautiful, scenic skate around Back Bay.

Er, scratch that. Due to time constraints, I started off with a 200 meter run and then alternated 3 more 200 meter runs with 3 x 20, 32 kg kettlebell swings. It was hot, sweaty and ugly, but done in 15 minutes. (More accurately, I was done in 15 minutes)!

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