Topic: Getting Back on Track.....

[Brooke Burkhalter]

Mon 29 June 09

Snatch 90% 3x1, 85% 3x2 - Deviated a lot. Was working on some technique issues and everything got all cocked up so I missed all three at 90%. Went back down worked up with doubles for a couple sets and then finished with the same 90% for 4 singles then a DOUBLE on the final set. I finally got the lats to keep the bar close and finished good

Snatch Pull Deadlift  85% 5x3 - With that many sets of snatch I cut the pulls to 3x3.

Snatch Hi Pull from Box 100% 5x3
with Rebend

hypers
seated press

[Brooke Burkhalter]

Tues 30 June 09

Don't feel like doing CJ at all today so going to do PCJ

Power Clean & Jerk 80%-85% 5x2-3
Front Squat going to see how knee does
Clean Pull 100% 5x3
Jerk Recovery if knee does ok
Row 5x5

Changed things to

Front Squat 3x1 @ 90%, 3x3 @ slightly less than 85%. The 90% squats were really easy.
PCJ 80% 2x2 - power clean starts to bother my knee when it gets heavy so.....
CJ roughly 85% 3x2
Clean Pull 100% 5x3
Jerk Recovery 100% 3x3 ended up being roughly 115% of jerk max
Row 5x5

[Brooke Burkhalter]

Wed 1 July 09

Gonna be an easy day.

Snatch Hi Pull from block - technique work. Probably 3-5 sets of 3-5 reps

Pool - sprint type drills and some running in the shallow end

[Brooke Burkhalter]

Thu 2 July 09

Snatch 85% 5x2-3
Snatch Pull 100% 5x3
Snatch Hi Pull from box 5x3-5
no rebend

good morning 5x5
pullups 5 sets

[Brooke Burkhalter]

Fri 3 July

CJ 85%+ 5x1 - technique was ok except my timing was ****. Bar kept crashing on me and rolling off forwards so I missed a few cleans and had to redeem with more than 5 singles. I am mistiming and probably letting go of my grip too soon. Knee bothers me in the jerk dip so I didn't do many of those. Finished with a double around 85%.

Back Squat 85% 5x3 - when I got to the 85%+ range knee was bothering me again so dropped 10 kilos and did 4x4.

Clean Hi Pulls from Bench 85%

tris

4 July and 6 July OFF

[Brooke Burkhalter]

Mon 6 July

Gonna do a bit of unloading this week. In the past I have kept volume roughly the same and only dropped intensity to 70% or so but this time I am going to drop Int a tad and drop volume a good bit.

Snatch 85% 5x2-3
Sn pull deadlift to kip pt. - 85% 3x3
Sn pull from box w/rebend - 85% 3x3

hyper
bench press

[Brooke Burkhalter]

Tues 7 July

      CJ 85% 1x1; 70% 5x2         
      F. SQ 70%3X3         
      CLEAN PULL 85%3X3         
      JERK DIPS 85%3X3         
      ROWING 5X5         

Wed off

[Brooke Burkhalter]

Thu 9 July

1.       SN 85% and up 5X1-2               
2.       SN PULL 85%3X3               
3.       Hi SN PULL /BOX/no rebend 100%5X3-5               
4.       SEATED GM 5X10               
5.       PULL UPS OR DIPS 5X10               


Did more singles than listed because I had some technique ****e to work through. Got it straight and worked back up barely missing a PR.



Fri 10 July

1.       CJ  85% and up 5X1                  
2.       JERK / RACK 85%3X2-3                  
3.       SQ 85%3X3                  
4.       CL PULL Deadlift+shrug 100%1x1; 85%3x3                  
5.       TRICEPS 5X10                  


Back squats and jerks still bother my knee. Got a decent clean. Fixed a technique problem by "thinking" WHIP the elbows fast. Kept me upright and from losign the bar forward.