Topic: Training Log

[Versatile Strength]

Video from the meet this past weekend can be seen here:
http://www.youtube.com/user/VersatileStrength
Morning Session:
Warm-up
Muscle Clean 40kgx2 50kgx2
Squat Clean & Jerk
70kgx3 80kgx2 90kgx2 110kgx1 80kgx4x2
Clean Pull from Floor
120kgx2x2
Afternoon Session:
Bench 135x3
Added 4 Board
185x3 225x2 275x1 295x1 305x1 315x1
335x1 350x1 355x1 360xmiss 315x1
3 Board
315x2x1
No Board
225x3x5
1a Concentric BB Curl 4x8 75,85,85,95
1b BB Choke Press 4x8 75,85,85,95

[Versatile Strength]

AM Session
Snatch
up to 85kg 2/3
90kg 0/2
Snatch Pull from Floor
90kgx3x3

PM
C&J
worked up to 120kg
100kgx3x1
Front Squat up to 130kgx1 then 100kgx2x5
Iso (15sec)/ Reactive GHR 5x10
Video here:

YouTube - Broadcast Yourself.

[Versatile Strength]

AM Session
Muscle Snatch 50kgx3x3
Squat Snatch
50kgx2 60kgx2 70kgx2 65kgx2
Snatch Balance
20kgx5 30kgx5 40kgx5 50kgx3 60kgx1
GHR 15sec ISO/x10 reps to fail: 60reps total
1st set 10,10,10
2nd set 10,10
3rd 10
Foam Rolling posterior chain

PM Session
Bench with 4 Board
warm-up then 315x1 350xmiss 315x3
DB Bench 100x8 90x2x10
1a RFI Stability Press on Blue Foam 3x20
1b Wide Grip Pull-ups 3x6

[Versatile Strength]

Squat Clean
50kgx3 60kgx3 70kgx3 80kgx1
90kgx1 100kgx1 110kgx1 115kgx1
120kg 5x1 (need better transition into 2nd pull)
Front Squat 120kg 6x2
REA BB Split Squat
50kgx4each 40kgx2x4each
Kneeling Squat
barx2x8 135x8 185x8
225x8 275x8 315x8
365x8 405x8

[Versatile Strength]

Bulgarian Christmas
Session 1
Snatch
60kgx2 70kgx1
80kg 6 attempts made 5/6
Three of the made attempts I fell forward a little bit so I'm going to need to work on hitting the groove a lot more before meet time.
60kg 4x2
Start Position tech work on the first pull w/ 110kg

Next took 55mins to put my feet up and read.

Session 2
Clean and Jerk
60kgx3 70kgx1 90kgx1
100kgx1 110kgx1
120kgx1 125kgx1
127kgx missed jerk
Front Squat 6x3 120kg
RDL 4x5 120kg
Band Stretch

Current Body Weight is 240lbs. The Christmas season has been rough on me. Fondue, cookies, pies, and endless amounts of pastries have bombarded me the past week. I'm competing January 16th and I would like to be in the 105kg weight class. Needless to say I have some work cut out for me. Merry Christmas! -RC

[Versatile Strength]

Session 1
Snatch Squat
warm-up sets then:
60kg 5x3 Today felt a lot better in form than yesterday

20 min Break

Session 2
Clean & Jerk up to 110kgx1 then:
Squat Clean from Floor 110kg 5x3

[Versatile Strength]

Erg Row 5 min
Empty Bar Complex Warm-up 2 sets
Power Snatch from floor
50kgx3 60kg 6x3 90sec rest
OH Squat 6x2 65kg 45sec rest
Behind Neck Snatch Press 3x5 50kg
1a GHR 3x15
1b Plate See-saw 3x10 each
1c SB Glute Bridge 3x1min

[Versatile Strength]

Been awhile since my last post. Yesterday was my first Olympic Weightlifting meet. I was in the Novice 105kg class. I needed to lose weight to get into the class so this was an experience for me since I'm not use to cutting weight. Snatch I opened with 80kg and hit it. Not too bad. 85kg was 2nd attempt and I nailed it as well. I felt that it was easier than the first so I went to 92kg but missed. Fell forward. Clean & Jerk I opened at 120kg and made it. Moved to 125kg and hit it. Figured I go for 130kg but didn't hit the lift. Siked myself out. All and all I was pretty happy with the results. I took first in my weight class and hit my old PR in clean and jerk. Not too bad for 4-5 weeks of preparation.
Today:
Snatch
various singles at 50,60, and 70kg then 80kgx1
Sumo Deadlift
135x2 225x1 315x1 405x1 455x1
1a Sumo Deadlift 3x1 500
1b Lat Pulldown 3x10
I was happy with this since I haven't gone this heavy since the meet.
2a Good AM 3x5 185
2b Weighted Sit-up 3x15 25lbs
3a GHR 3x12
3b Ab-Fallouts