Topic: Matt's Last Stand

[Matt Edwards]

Ok, so I've been in the world of weightlifting for a few months now. Just recently found out I have the qualifying total to tryout for Empire State Games. I plan on following CA's WOD since I've noticed some solid gains by the people who follow it. I'll be making changes where I deem fit to work on my weaknesses, and to allow me to keep running to at least stay in some running form to make my college's track team next fall.

Starting Markers (in pounds)
Weight- 155
Snatch- 145
Clean&Jerk- 165
Front Squat- 205
Back Squat- 225

Already had my form critiqued over on the CA forums, but I'll post two vids to see if anything else wrong can be spotted. We already have down the donkey kicking, too high of jump, and rolling of the hips on the jerk.

60kg Snatch (~90%)

http://www.youtube.com/watch?v=hLMhnvZOg9M&feature=channel_page

68.5kg Clean & Power Jerk (~90%)

http://www.youtube.com/watch?v=bUqLo6jbfXA&feature=channel

[Matt Edwards]

Monday  12/15/08

Back Squat
185  5x3

DB Lunge
80s  3x6steps

Push Press
110  3x5
95  2x5

Pull-Ups
6, 8, 6, 8, 6

Overhead Situps
+45  3x10

10mins handstand work


Notes: Over-estimated my push press max so dropped down the last 2 sets so I could finish all 5 sets. Everything else felt fine, but should have taken more steps on the lunges.

Sidenote: The young highschool wrestlers wanted to see a Snatch because one of them thought it was the coolest lift ever. So, I decided to throw on 95 and use it has a practice rep to work on form. Well, luck has it I over compensated and hit myself right in the forehead with the bar on the third pull. Now I have a nice little gash across my head.

[Matt Erdman]

Good luck man.

I did notice your back round a little in the snatch. Make sure you squat down a little more in the beginning.

[Matt Edwards]

Yeah, I've been toying around with my starting position whenever I get bored around the house. I've noticed a much better starting position when I turn my feet out more and press my knees out to the sides more, instead of in front of me. Hopefully once I start doing heavy snatches again, this new position will give me a better chance to keep that low back arch throughout the movement.

[Matt Edwards]

Tuesday  12/16/08

3 Rounds, no rest:
Sprint 2 flights of stairs (up/down) x 2
1min wall sit

4 x 40m dash

Mid-Hang Muscle Snatch
85  3x3

2-pos Clean (floor, mid-thigh) + 2 Jerks
100 x 4sets

3 x 20sec assisted handstand holds

Notes: Muscle Snatches went smoother than expected, never done them before. Used the Clean&Jerks to work on form, seems to be a little bit better than before. Tomorrow calls for heavy single Rack Jerk so I'll have a video of that afterwards.

[Matt Edwards]

Wednesday  12/17/08

Front Squat
(145x3, 155x2, 165x1) x 3

Snatch Pull
145  3x3

Rack Jerk- heavy single
175 (pressout)
clip of 155 single

http://www.youtube.com/watch?v=sdBfQpquWKg

3 x 30sec assisted handstand holds


Notes: Jerk finally seems to be going in the right direction. Got a lot of nice feedback from my clean&jerk clip that is benefitting quite nicely.

[Matt Edwards]

Thursday  12/18/08

5 Rounds for time:
200m row
30sec rest

43.1, 43.0, 41.8, 41.2, 42.2
average: 42.26

[Matt Edwards]

Friday  12/19/08

Power Snatch- heavy double
116x2

Snatch Balance- heavy single; 80% 2x2
129x1; 103 2x2


Friggin' cold as hell out today with PLENTY of snow. Anyone else from the north east knows what I'm talking about. Was hoping to run on the track tomorrow, but not now.