Topic: young master lifter

[Keith Miller]

Thanks Matt, I know!!  I'll be working on snatch from the boxes to get the finish under better control (from a new master lifter at our club who used to lift for Venezuela, and seriously knows his stuff).  So, we'll see how this all goes.

Thursday, 6-4-09

Power Snatch

40 x 3
50 x 3
55 x 3
60 x 2 x 2  (went through all these to just get a small snatch workout in)

Clean & Jerk

50 x 3
70 x 2
80 x 2
90 x 1
97.5 x 1
92.5 x 1

Clean Pulls

107.5 x 3
115 x 3  these felt pretty good!!

Jerk from behind neck

50 x 3
70 x 3
90 x 2
105 x 1 x 3  the rep in the middle was good, but the other two were great

Snatch Deadlift

80 x 3
100 x 3
110 x 3

Friday, 6-5-09

Front Squat (at commercial gym)

bar x 10
135 lbs x 5
185 lbs x 3
205 lbs x 3 x 10 sets!!  not bad first 8 sets were pretty easy, last two started to lose form a bit

Saturday, 6-6-09

Swimming

[Keith Miller]

Sunday, 6-7-09

Snatch

40 x 3
50 x 3
60 x 1 x 5
65 x 1 x 5
67.5 x 1 x 5  (1 miss on the 4th rep, thinking too much )
70 x 1
72.5 x 1
75 x 0,1
77.5 x 0,1
80 x 0

Clean from Knees (boxes)

50 x 2 + 2 power jerks
60 x 2 + 2 power jerks
70 x 2 + 2 power jerks
80 x 2 cleans
90 x 1 x 5  cleans only   

These were pretty tough working on second and third pulls

Front Squat

50 x 5
70 x 3
90 x 2
100 x 1  legs were shot today

Power Snatch from mid thigh (boxes)

40 x 3
50 x 3  just wanted to try these out, will be putting them in once a week working into the full snatch

[Keith Miller]

Well, I have worked out this last week, just haven't posted.  I have been pretty busy!!

Sunday, 6-14-09

Snatch

40 x 3 (I reall
50 x 2
60 x 1
70 x 1
75 x 1
80 x 1  a little forward
84 x 0,0,0
80 x 0,0

legs felt fried from yesterday's front squat workout (I really should learn to not have a hard squat workout the day before going to heavy lifts )

Clean & Jerk

60 x 2
70 x 1
80 x 1
90 x 1
100 x 1
105 x 1  this was all I had today

Drop Snatch

bar x 5
40 x 3
50 x 3

[Keith Miller]

Tuesday, 6-16-09

Snatch
40 x 3
50 x 3
60 x 2
(67.5 x 1, 72.5 x 1, 75 x 1) x 2 - was supposed to do 3, but wrote it down wrong, also missed twice on the last attempt at 75, then made it after relaxing my mind!!

Snatch Pull
85 x 3 x 3  made up for the missed set here with an extra one

Snatch Deadlift (from a 3" deficit - standing on a platform)
95 x 3
105 x 2 x 2   pretty tough, felt this in my lower back quite a bit

Wednesday, 6-17-09  (not enough sleep last night caught up with me)

Back Squat
bar x 10
135 lbs x 5
185 lbs x 5
225 lbs x 5
265 lbs x 3 x 4  (these felt really heavy - combo of not enough time and feeling heavy meant no where near 10 sets today)

Flat Bench Press
95 lbs x 8
135 lbs x 5
165 lbs x 5 x 3  not bad, but still felt heavy

[Matt Erdman]

Good snatch workout. I have to do 10 sets of 3 with 285, then 305, then 315. 

[Keith Miller]

Yeah, it wasn't bad, I am getting a little more confident.  I have been working on being tighter off the floor and it seems to be working.

Thursday, 6-18-09

Clean & Jerk

50 x 3
60 x 2
70 x 2
80 x 1
(87.5 x 1, 92.5 x 1, 95 x 1) x 2 all good today

Clean Pulls

100 x 3
112.5 x 3 x 3

Clean Deadlifts

122.5 x 3
132.5 x 2 x 2

Power Snatch from Knees (off boxes)

40 x 3
50 x 3
60 x 3
65 x 2 x 3

Saturday, 6-20-09

Front Squat

bar x 8
95 lbs x 5
135 lbs x 5
185 lbs x 3
225 lbs x 3 x 4  super setted with upright rows

Upright rows supersetted with Front Squats

30 lbs x 8
60 lbs x 8 x 2
80 lbs x 6 x 2

Snatch Push Press

135 lbs x 5
155 lbs x 5
175 lbs x 3  shoulders felt shot after all this

Swimming and then push-ups in the sauna 2 sets of 12 BW

[Keith Miller]

Sorry, haven't been keeping this up, been pretty busy lately!!

Tuesday, 6-30-09

Snatch

40 x 3 power, 3 overhead squats
50 x 3
60 x 2
70 x 1
75 x 0,1
80 x 0,0
75 x 0,1,1,0  was quite a bit inconsistent today, been working on starting position with the hips

Behind the Neck Jerk

50 x 3
70 x 3
90 x 2
110 x 1  feeling pretty good today
120 x 1
130 x 1  PR!!!

Front Squats

70 x 3
90 x 2
105 x 2 x 5

[Matt Erdman]

Strong jerk, nice work!