Topic: Sean Burke's Log

[svburke]

17 DEC 09 @ IS

Snatch 40/3x2, 50/2, 60/1, 70/1, 80/1, 85/1 ugly, 89/1 better, 92 miss forward, 92 miss backward, 92/1 PR
C&J 50/2, 70/1, 80/1, 90/1, 100/1, 110/1
Back squats 70/3, 90/2, 100/1, 110/1, 120/1, 130/1, 140/1 good
hip rehab & core stuff & stretching

This actually was probably one of the best workouts I've ever had, given the snatch PR, the 202 "total," and the heavy (98%) back squat.

Body weight is around 87kg +. Getting heavier is helping out for sure (as is wearing a belt for C&J) -- very likely going to commit to getting closer to 94kg and staying there.

[Keith Miller]

Great job with the PR's!!  I have been thinking about a belt on CJ's but haven't committed to it yet.  I'm still getting used to using it on squats

[svburke]

Go with the belt on the C&J. I'd be surprised if you didn't notice a difference. I think it's helped a lot, especially on the jerk.

[svburke]

19 DEC 09 @ IS

C&J 50/2, 70/1, 80/1, 90/1, 100/1x3
Snatch high pulls => 90/3x3 These were only OK.
SDL 110/3x3
Back squats (lbs.) 135/3, 185/3, 225/3, 255/3, 265/3, 275/3
Bench press 135/5, 185/5, 205/5x3

20 DEC 09 @ IS

Power sn => 70/1x4
Power clean & power jerk 50/2, 70/1, 80/1, 90/1x3, 95/1 nice
Sn balance 50/2, 70/1, 80/1, 90/1, 95 miss backwards, 95/1 but I drove it a bit to get it. Try to practice this a little more often.

stretching and some hip rehab stuff both days.

[Keith Miller]

I will try it this coming week.  Today I did some heavy front squats with it and they all felt really good, worked up to 117.5 for a double.  Will try cleans and jerks this week.  Thanks,

[svburke]

21 DEC 09 @ IS

Snatch 40/3x2, 50/2, 60/1, 70/1, 80/1x3, 85/1
Push press mania! 12 repetitions with approximately 90% each taken in turn with a rotation of four guys (which shrunk to three halfway through). I used 91kg and got 9, missed the press-out on the tenth, then did two more, then another to pay off my debt. I also despise bring the bar back down to my chest -- hurts my arms -- so I did each of these from the floor, power clean first.
CDL 110/3, 130/3x3
Front squats 60/3, 80/3, 90/3, 100/3, 110/3x3
abs, rehab, stretch

[svburke]

23 DEC 09 @ IS

Snatch 20/3x2, 40/3, 50/2, 60/1, 70/1, 75/1, 80/1, 85/1, 90/1, 95 miss backwards; not very close
C&J 50/3, 70/1, 80/1, 90/1, 100/1, 110/1, 115/1 PR
Back squats 70/3, 100/2, 120/1, 135/1, 145/1 PR
abs, stretch, rehab

Great workout. Now rest over Christmas and come back Monday.

[Keith Miller]

Great job on the PR's!!  I might try and hit some today.  Have a Happy Holiday!!!