Topic: The Road to a 181KG Clean and Jerk

[Justin Ott]

thanks for the kind words sjaak.

Jan 7
warm-up
snatch
45kg's x 3
67.5 x 3x2
72.2 x 3
77.5 x3
80 x 2
snatch pull
90kg's x 5
100 x 4
power clean
50kg'sx5
cleans
65kg's x4
clean and double jerk
65x1+2
75x 1+2
80 x1+2
85 x1+2
90 x1+1
squats
82.5kgs x 5 , 90x5, 100x5, 107.25x5, 115x5, 125x5

cleans are starting to feel better but still getting friction on the collar bone, still need to get lower on the heavy snatches.

[Arden Cogar Jr.]

Well done Justin.  I can relate to "using my strength insted of the technique."  Big time.

I'm so envious that you are training at a weightlifting club.  I would give anything for a few instantaneous (as compared to after the fact) sessions a month under the watchful eyes of some learned coaches.

Keep up the good work.

All the best,
 Arden

today we tried to find out my max so i can start training in phase 2 of this program. I was told I was using my strength instead of the technique to do the heavier lifts, so I definately need to work on refining my technique.
i weighed 91.5kg today

warm-up
snatch in kilo's
30x7
40x1
50x1
60x1
70x1
80x1
85x1
90x1
95-miss.

clean and jerk in kilo's
40x2
50x1
60x1
70x1
80x1
90x1
100x1(coach said i pressed my elbows out a bit in the jerk)
110x1(did the clean but coach told me to drop it as I slid the bar up at the top of the clean)
110xmiss, too exhausted.

so we figured my snatch is 90kg, and C&J is 100kg. There is a comp coming up on Jan 31, hopefully I will be ready!

[Justin Ott]

Jan 9/09

today I tried not to push it to hard work more on technique.work out is in pounds as I worked out at the local gym with metal plates.

warm up
bar snatchx5
snatch
95x5
115x5,5
135x3
155x3
135x3

clean and jerk
warm-up
135 1+2x2
155 1+2
185 1+2x2
135 1+2

hyperextensions w/25-10
incline situps-20

[Justin Ott]

Jan 10
today worked out at the real gym with bumber plates in Kg's
warm-up
snatch
45kg's x 3
67.5 x 3x2
72.2 x 3
77.5 x3
80 x 2
snatch pull
90kg's x 5
100 x 5
110x5
power clean
50kg'sx5
cleans
65kg's x4
clean and double jerk
65x1+2x2
75x 1+2x2
80 x1+2x2
85 x1+2x2
90 x1+1
95x1+1
squats
100kgs x 5 , 110x5, 120x5, 125x5, 135x5, 145x5

[Justin Ott]

Jan 12
worked out in the sissy gym today=no chalk, no dropping weights,etc. so workout is in pounds.lbs.
I felt a bit ran down so I could not lift heavy so I tried to improve my technique using moderate weight.

warm up
snatch
100x3, 150x2, 135x3x3
snatch pull
200x5, 220x5, 240x5
(I wonder how I snatched 200lbs last week?The weight felt heavy.)
power cleans - 110x5, 145x4
clean and jerk
145x1+2x2
165x1+1
145x1+2x4
(elbow joint felt bad, starting to receive the clean a little better.)
Squat
180x5
200x5
225x5
235x5
255x5
275x5

[Justin Ott]

Jan 13
light and quick workout, focused on racking cleans and catching the snatch lower.in pounds.

warmup
snatch,barx5, 95x3, 135x3x3
cleans-95x5
clean and jerk- 135-1+2x2, 185-1+2x2

technique is getting better but my right arm from the elbow to the shoulder got sore right after work out, feels like a strain.

[Justin Ott]

Jan 14th
light and fast work out again with an emphasis on recieving the snatch in a lower position and racking the clean more comfortably.
in pounds.

warm-up
snatch
barx5
95x3
135x3x2
(on the last set of snatches I found it was easier for me to just do a power snatch then to recieve the bar in a low position, but nonetheless squated deep after receiving the bar to emphasize the low position.)
cleans
barx5
clean and jerk
135-1+1x2
185-1+1x2
135-1+1x2
(I am racking the cleans a little better, but am doing more of a power clean, I am not going deep to receive the bar. Also, when I rack the bar I am catching it with my finger tips and cannot maintain the hook grip in the racked position.)
Elbow up to the shoulder is sore again(bone/tendon), it always happens when I finish my cleans.
I think I am going to take tomorrow off so I can recover a bit, I have been losing strength this week, possibly over training.

[Matt Edwards]

Also, when I rack the bar I am catching it with my finger tips and cannot maintain the hook grip in the racked position.

If I'm reading this correctly, this is how you want to be racking the bar from the clean.