Topic: Sean Burke's Log

[svburke]

6 DEC 09 @ IS

Pwr sn 20/WU, 40/4, 50/2, 60/1, 70/1x4
Pwr cl & push jk 40/2, 50/1, 60/1, 70/1, 80/1, 90/1x4
stretching and hip/core rehab stuff

[svburke]

7 DEC 09 @ IS

Snatch to 67.5/1x3 (approx. 75%)
C&J 90/1x4 Felt as if there was pretty good footwork on these. It is quite possible that a nice positive side effect of the hip rehab is improved foot control on the jerk. I definitely feel more confident and I'm not really stronger, so it's probably a combination of that and some practice.
Clean high pulls 95/3x3
CDL 110/3x3
Back squats to 115/3x5 sets. Bit closer stance with these and the hip felt pretty good.
rehab (including KB lunges) and stretch

8 DEC 09 off (stretch at home)

[Keith Miller]

Good to see you back at it.   

[svburke]

Thanks Keith! I appreciate it.

Tonight was pretty sweet as well.

9 DEC 09 @ ISD

Snatch 40/3x2, 50/2, 60/1, 70/1, 80/1, 85/1, 87.5 miss. Could have tried again but didn't want to beat myself up. Should have gotten it.
C&J 50/2, 70/1, 80/1, 90/1, 100/1, 105/1, 110/1 PR! 112.5/1 PR!! Well, gym PR's anyway, whatever they're worth. Still, this was sweet. Jerks, especially the last, were real good.
Back squats 70/3, 90/2, 100/1, 110/1, 120/1, 125/1, 130/1
Press 50/3, 60/3, 65/3x3 OK
stretch, rehab, abs/core

All in all a great workout. I can feel it in the hip but it wasn't bad and didn't hold me back.

[Keith Miller]

Good work!!!     You got me wanting to go after clean PRs today.  We'll see, it is a heavy day after all.

[svburke]

Hey Keith, thanks man! How'd you do?

12 DEC 09 @ IS

Sn 40/3x2, 50/2, 60/1, 70/1, 75/1x5
C&J 50/2, 70/1, 80/1, 90/1x3
SHP 70/3, 80/3, 85/3x3
SDL 100/3x3
FS 70/3, 90/3, 100/3x5 sets

13 DEC 09 @ Pottruck (Penn Rec gym; all weights in pounds here)

Power sn up to 175/1x4 grip wasn't very good; the lousy bars have essentially been filed down by everyone's using them on racks
Power clean + push press (all singles) 135, 165, 185, 205, 215, 225 (maybe a PR, but I don't trust these bumpers)

14 DEC 09 @ IS
Sn up to 75/1x3
C&J 50/2, 70/1, 80/1, 90/1x3, 95/1 jerk footwork pretty decent
CHP 100/3x3
CDL 120/3x3
Back squats 70/3, 90/3, 100/3, 110/3, 115/3x4 sets

[Keith Miller]

Unfortunately, it didn't work out.  My legs and hips were sore as the weight got heavy, so only 100.  Went back to 92.5 for 3 sets of 2.  Sunday went to 105 CJ, then 110 solid clean, so getting there.  Also, tied PR power jerk with 105 Sunday

I will probably try again this week, but with the heavy front squats today, I don't know.  Will let you know.

[svburke]

Hey man, those sound pretty good. Those are some heavy doubles, and 110 clean and 105 PJ are pretty serious -- no joke at all. When you're fresh, some heavy attempts might make sense.