Snatch Technique

Wednesday, November 30, 2016

Oracle Gym

12:20 PM

Warm Up

Jump Rope - singles, doubles (best was 9 unbroken), drills - 12 minutes

30-20-30 - 5 minutes

Snatch Technique

Warm up with PVC

45# snatches, felt wonky

2x5 OH Squat 45#

2x5 Snatch Balance 45#

45# snatches, felt pretty good.

Really need to stash a technique bar at Oracle.

Handstand Kick-ups

5 rounds, hold for around 10 seconds each

40 minutes total workout.

Back Squat - Bench Press

Monday, November 28, 2016

National Training Center

8:20 AM

Warm Up

Row 5 minutes

30-20-30

Back Squat

Warm up with 20kg, 40kg, 60kg

Train

2x68kg
2x72kg
2x79kg
2x83kg

Bench Press

Warm up with 45#, 95#, 135#

Train

2x150#
2x160#
2x175#
2x185# (Failed 2nd rep)

Finished with 5 minutes foam rolling

50 minutes total workout

Deadlift

Saturday, November 26, 2016

National Training Center

9:00 AM

Row - 5 minutes

30-20-30

Bench Press

Warm up with 45#, 95# and 115#

Train with 3x5@135#

Deadlift

Warm up with 60kg and 80kg

Train with 3x5@100kg

Snatch 

Technique work, 3 sets of 5 reps at 35#

Squat

Friday, November 25, 2016

National Training Center

8:25 AM

Row - 5 minutes

Snatch

4 sets of 5 reps

15#
35#
45#
55# (too heavy)
45#

Front Squat

3x5 reps

20kg, 40kg, 50kg

Back Squat

3x5 reps

50kg, 60kg, 60kg

Wall Ball Shots

3x10 reps (10# to 10')

Handstand Kick-ups

3x

Box Jumps

Wednesday, November 23, 2016

Chuze Fitness

1:00 PM

Warm Up

5 minutes rowing on the water rower.  Very different and better feel than Concept 2 Rower

Handstand Holds

5 rounds of hold for 10-15 seconds.  No missed kick ups.

Box Jumps

20 inches, 24 inches and 30 inches.  Felt very comfortable at 30 inches.  Could not bring myself to try 36 inches.  I love the plyosoft jump boxes.

Wall ball shots with 8 and 14 lb wall balls.

KB swings with 25 and 35 lb KB

Tried the weird Smith Machine by Hoist.  Did not care for it.

A few pull-ups

DB biceps curls (25, 30 and 35 lb)

Single Arm DB bench press 45 lb

5 minutes cool down in the cardio theater.

Overall, Chuze Fitness is a pretty nice facility.  Reminded me a lot of Planet Fitness, except with a nice turf area.  Lack of free weights is a deal breaker.  Pool looked OK, but warm (85 degrees).

I also stopped by Tru Fit athletic clubs.  Nice free weight area, plyo boxes, heavy bags and even a GHD.  Good variety of classes.  Typically have to sign up for a full year, but Walter was willing to let me go month to month.  Class offerings look pretty good.

5K Row

Tuesday, November 22, 2016

Oracle Gym

11:45 AM

5K Row

22:25.2 PR!!  Average HR = 160, Max HR = 174

This is the 4th time I have attempted a 5K row

4/3/2015 - 24:16
2/12/2016 - 24:50
6/1/2016 - 24:08
11/22/2016 - 22:25

Bulgarian Split Squats

5 rounds of 8 reps each leg with 30 second rest between rounds

Abmat Sit-ups

5 rounds of 15 reps EMOM

I was finishing in 35-40 seconds and had a reasonable rest interval

45 minutes total workout.

Back Squat

Monday, November 21, 2016

Oracle Gym

11:55 AM

Warm Up

Jump Rope - 10 minutes, best was 10 unbroken doubles

20 Pass throughs

Air Squats

Back Squat

Warm up with 45#, 65#, 95#, 135#

Work Sets

4x150#
3x165#
2x180#

180# felt heavy as it should considering it is 95% of my 1RM

Bench Press

Warm up with 65#, 95#, 135#

Work Sets

4x150#
3x165#
2x180#

This felt pretty good, but as with Back Squat, the second rep at 180# was a grind.

Cool down with 500m on the rower.

45 minutes total workout.

Clean and Jerk

Sunday, November 20, 2016

Aspire Fitness

8:10 AM

Warm Up

5 minute row, Sampson stretches, air squats

Clean and Jerk

Clean/Front Squat/Push Jerk

45#, 65#, 85#, 95#, 115#

Clean and Jerk

135#
155# - failed attempt
145#

Clean/Front Squat/Push Jerk

5 rounds of 2 reps at 95#

Pull-ups

EMOM for reps

Strict 5-3-2-2-2

Kipping 5-5

Hand Stand Kick-ups

5 rounds - no measure

Box Jumps

Saturday, November 19, 2016

Aspire Fitness

8:00 AM

Warm Up

6 minutes on treadmill, Sampson stretches, bear crawl, Frankenstein walks (hip pivots)

Box Jumps

6 rounds of 1 minute on 1 minute off
13 reps at 18"
10 reps at 24"

Handstand Holds

5 rounds - no measure

Strict Press

10x45#
8x65#
5x75#
3x95#
2x105#
1x115#
1x125# - failed attempt

Sled Pushes

4 rounds of 40 yards with Xtreme Monkey + 45#
1 minute rest between rounds

50 minute total workout

Overhead Squats

Friday, November 18, 2016

Oracle Gym

12:00 PM

Row - 5 minutes

30-20-30

OH Squat

4-5-5-5-5 @45#

Front Squat

5x65#
5x75#
5x85#
5x95#
5x105#

Back Squat

5x5x115#

Weighted Pull-ups

2x0
1x10#
1x15#
1x20#

50 minutes total workout

Olympic Weightlifting

Thursday, November 17, 2016

Coach Jonathon

(11:30 AM) - Donna, Fabby, Jen, Sameer, Kirby, Zach and me

Warm Up

Pass throughs, Burgener warm up with PVC

Snatch Complex

5 sets of 3 Snatch Pulls and 1 Hang Power Snatch

45#, 65#, 95#, 95#, 95#

Snatch Grip Deadlift

3 sets of 4 reps, build each set

105#, 165#, 205#

Snatch Balance Complex

3 sets of

4 Klokov - Snatch Grip, behind the neck overhead press
1 Snatch Balance - not heaving

45#, 45#, 45#

Tabata V-ups

First two rounds V-ups
Next four rounds tuck ups
Last two rounds skipped

Mobility - Finished with wall squat

1:10 total workout

Snatch

Wednesday, November 16, 2016

Oracle Gym

11:20 AM

Jump Rope

15 minutes - drills, singles, doubles, best unbroken was 18 reps

Hand Stand

15 minutes - holds, wall walk-ups, HSPU to 8" and 9" blocks

Snatch

Warm up with 45#, 65#

Work up to heavy single - 75#, 85#, 95#, 105#, failed at 115#

All were power snatches.

Heaving Snatch Balance

4 sets of 3-4 reps at 45#

1:10 total workout

Back Squat

Monday, November 14, 2016

Oracle Gym

12:30 PM

Warm Up

30-20-30, KB halos

Bench Press

Warm up with 45#, 95#, 115#, 135#

Work sets

2x150#
2x160#
2x175#

Back Squat

Warm up with 45#, 95#, 115#, 135#

Work sets

2x150#
2x160#
2x175#

Metcon

Finish with 7 rounds

20 rope skips
10 abmat sit-ups

With my deadlift program finished, I wanted to focus on back squat.  I found a 6 week powerlifting program on the t-nation website which is supposed to be suitable for bench press, back squat and dead lift.  The above sets and rep counts are based on week 1 and a 185# 1RM.  The second workout of the week is supposed to be sets of 5 reps at 50-70% of 1RM.

Deadlift

Sunday, November 14, 2016

Aspire Fitness

9:20 AM

Row 5 minutes

Deadlift

Warm up with 135#, 185#, 225#

1RM

275# - made
295# - made
315# - made
335# - failed
325# - made, PR!!!

So ends the Surovekskey deadlift program.  I started with a recent 1RM of 275# and made good progress and felt really confident about my deadlift.  I was thrilled to get back to 315# (my all time best) and even add 10#.


Pull-ups

Strict - 4-3-3-3
Kipping - 5-3
C2B - 1-1-1-1

Olympic Weightlifting

Thursday, November 10, 2016

I tried to coach the workout for Donna and Fabby

11:30 AM

Warm Up

Air squats, pass throughs, Sampson stretches, hip bends

Snatch Pull

8-6-4-2

I used 65#, 95#, 115# and 135#

Even at 2 reps, 135# was too heavy

Push Jerk

Started with some smashing to improve the front rack position

6-6-6

I used 75#, 95# and 115#

This felt pretty good.  At 115#, I had a few reps with questionable torso position

Turkish Get-ups

I had a couple of attempts.  One with the short bar (27#) and one with the Olympic bar (45#).  The Olympic Bar was rough and I had trouble just starting the motion.

Snatch Balance

3-2-2-1-1

I used 45# on the first set and 65# on the subsequent sets.  I had a tendency to either throw the bar far back behind me or splay my legs really far on the drop.

Deadlift

Wednesday, November 9, 2016

Oracle Gym

3:40 PM

Row - 5 minutes

Deadlift

Warm up with 135#, 185#, 205#, 225#

2x2@245#

This felt really good.

Finished with 5 sets of pull-ups

3-3-3-2-1

Bench Press

Monday, November 7, 2016

Oracle Gym

12:00 PM

Row - 5 minutes, focus on set shoulder blades

Bench Press

Dumbbell presses

8@35#
8@45#
6@55#
5@65#

Single Arm DB presses

2x8@40#

Dips

10 sets, first 3 reps, then all singles - 21 reps total

Bulgarian Split Squats

Warm up with 20-20-20

3x8@Body Weight

45 minutes total workout

Front Squat

Sunday, November 6, 2016

Mirage Hotel Spa & Salon

1:40 PM

Treadmill - 5 minutes, 1% incline, 5.4 mph

24-24-24 Air Squat, Pass Through, OH Squat with PVC

Front Squat

Used short oly bar (25#?)

6x25#

6x45#

6x75#

6x95#

6x115#

No rack, had to clean the weight for first rep

Jump Rope

10 minutes, drills, singles, doubles.  22 was best unbroken set of doubles.

Pull-ups

10 sets - 4 on first set, 20 reps total

DB Snatch

Work up to heavy single - 60#

I was very impressed with the gym at the Mirage which is open from 5 AM to 7 PM.  In addition to treadmills, elliptical trainers, stair climber, stationary bikes, they had a full complement of machines, pull-up/dip stand, cybex cable machine with center pull-up station, smith machine, foam roller, kettle bells to 20#, dumbbells to 80#, barbells to 100#, short oly bar, oly curl bar, 550# of iron grip plates, jump ropes, back extension machine, preacher curl bench, military press bench, incline bench, medicine balls and a variety of other stuff I could build into a great workout.

Everything was clean and organized and they even had electronic access lockers to protect your belonging.

Deadlift

Saturday, November 5, 2016

Aspire Fitness

8:10 AM

Row - 5 minutes

Deadlift 

Warm up with 135#, 185#, 205#

Work sets

3@225#
2@255#
2x2x2@275#

Handstand holds

Finished with alternating dumbbell curls - 8x20#, 6x25#

Olympic Weightlifting

Thursday, November 3, 2016

Coach Jonathon

9:30 AM

Warm Up with foam rolling, air squats, pass throughs, Samson stretches

Hang Power Clean

6x3@65#, 95#, 115#, 125#, 135#, 145#

This felt good.  Work on full hip extension and fast elbows.

Snatch Grip Deadlift

3x6@135#, 155#, 185#

This felt OK.  I ended up taping up my thumbs.  185# was heavy.

Heaving Snatch Balance

3-3-2-1

65#, 65#, 55#, 55#

Plan was to build each set, but my shoulder mobility was nill.  I used 65# for the first two sets and was not dropping into a full squat.  I used 55# for the last two sets and I felt better, but apparently the weight was way behind my back.

Deadlift

Wednesday, November 2, 2016

Oracle Gym

11:45 AM

Row for 5 minutes, 1,100 meters

Deadlift

Warm up with 135#, 155#, 185#, 205#, 225#

3x3@235# E3M

Pull-ups

10 sets EMOM

I got 3 on the first two sets
I got 2 on the last eight sets
22 total reps