Topic: Sean Burke's Log

[svburke]

Go for it, and happy holidays to you too!

[svburke]

28 DEC 09 @ IS

Snatch 40/5, 50/2, 60/1, 70/1, 80 miss backwards -- ridiculous!, 80/1x4
C&J 50/2, 70/1, 80/1, 90/1, 100/1x3 arms and shoulders for some reason were hurting on these
Snatch high pulls 90/3x3
Snatch DL 115/x3x3
Front squats 50/3, 80/2, 100/2, 110/2, 115/2x2 OK

I had thought that after four days off I would have felt fresh and strong. Instead I felt as if I'd done heavy overheard work less than 24 hours before, rather than 124 hours before. Legs felt OK, which was the bright side. But the lifting was terrible and the fact that my arms were hurting was really, really frustrating.

[svburke]

29 DEC 09 @ IS

Power snatch 40/3, 50/2, 60/1, 70/1, 72.5/1x4 These were OK. Trying to get the bar path better; didn't always work.
PC&PJ 50/1, 70/1, 80/1, 90/1x4, 95/1 These also were just OK. Didn't feel strong and "poppy" till I put 95 on and got into a bit more.
Pull-ups BW/10x3 sets
abs, rehab, stretch -- not too much of this today. Will be back tomorrow.

[svburke]

30 DEC 09 @ IS

Snatch 40/3x2, 50/2, 60/2, 70/1, 80/1, 85/1x3. This was pretty good intensity (%1RM), but poor execution. Poor technique and a lack of speed.
C&J 40, 50, 60, 80, 90, 100, 105/1x2 Decent.
Clean pulls 110/3x2
CDL 135/3x2 Decent. Did not feel hard and hamstring felt OK.
Back squats 70/3, 100/3, 120/2, 135/2x2 Both doubles were hard, but that's OK.
abs, rehab, stretch

31 DEC 09 @ IS. Came in to focus on speed and technique.
2-position snatch => 60x4 sets
2-position clean => 70x3 sets
Rack jerk 50/2, 70/1, 90/1, 100/1
rehab, stretch

Look back on 2009 it was mixed. I was making decent progress through mid-summer and then pretty much had it wiped by a hamstring pull and missing the contests I wanted to do in October and November. In December though I put up some pretty good numbers: gym PR's in snatch (92), C&J (115), and back squat (145). Looking for 2010 to be a good year.

Some quick goals: 90/115 at the Jan. 16 FDU Open. 95/120 later in the year and qualify for masters Pan-Ams and Worlds. By the end of the year, back squat 165. Keep the body weight around 90 kg and get more out of it than I am right now.

[Keith Miller]

Those sound like good goals.     Will you be going to Montreal for Pan Ams?  I am planning on going if summer classes don't interfere. 

[svburke]

Hey Keith, Happy New Year. I'd love to go to Pan-Ams in Montreal. Great city. I haven't been there in years, and it was in the winter. Might be nice to see Montreal and Quebec City, which a co-worker went to a couple summers ago and liked a lot.

2 JAN 09 @ Iron Sport
Two weeks out from the FDU Open and I went for some new maxes. Didn't get any, but taking the attempts was worthwhile.

Snatch 40/3, 50/2x2, 60/1, 70/1, 80/1, 85/1, 90/1 -- and here it is:

YouTube - Broadcast Yourself.

And then 3 misses at 95 and 1 miss at 96. One of the 95's was very close. I probably should not have taken a fourth attempt, but no big shake.

C&J 50/2, 70/1, 90/1, 100/1, 110/1, and then two misses at 120. Neither was close. Did not catch the clean.

Back squats 70/3, 100/2, 120/1, 130/1, 140/1, 150/1. Would have been a PR but may have gotten a touch of help grinding it out slowly.

4 JAN 09 @ Pottruck, Penn gym. Car is in shop unfortunately.

Muscle snatch 45/3, 95/2, 135/1x4
Power snatch + 2-pos snatch (lbs.): 95x2 sets, 115x1 set, 135x2 sets. Dropped one snatch from high hang, just bad execution.
Stevey P combo no. 1 (hang clean high pull x2, hang clean, push press x3): 135 and 175 pounds. Then I found out the gym was closing at 8 instead of 10. So that was it. Not very worthwhile. And the push presses felt hard. Snatch technique/bar path work was somewhat useful.

[svburke]

6 JAN 10 @ IS

Snatch 40/3, 50/3, 60/3, 70/3x3
C&J => 90/2x3
Snatch high pulls 80/3x2
Clean DL 120/3x2
Back squats 120/3x4 sets

8 JAN 10 @ IS

Sn 40/3, 50/3, 60/3, 70/2+2 misses, 70/3, 75/3
C&J => 100/2
SHP 85/3x2
CHP 110/3x2
Front squats 100/3, 110/3, 115/3 (PR triple, I think, FWIW)
Press (from rack) 50/3, 60/3, 65/3, 67.5/3, 70/3 (also PR triple, FWIW)

10 JAN 10 @ IS

Snatch 40/3, 50/2, 60/1, 70/1, 80 miss, 80/1, 85/1, 90 miss. Nothing felt good. No pop, bar out in front. Tough week and I must be tired
C&J 50/2, 70/1, 80/1, 90/1, 100/1 Also no pop. Cleans not smooth. Footwork not fast
Back squats 70/3, 100/3, 120/2, 130/2 fine
abs, rehab, stretch

Took the train today. Easy enough. But this workout was terrible. It's been a pretty tiring week and I have not gotten enough rest. Need to get rest this week and should probably open conservatively at Saturday's (16 JAN) FDU Open. On the plus side my hip feels good, back feels good, legs feel strong. We will see.

[Keith Miller]

Good luck at the meet, I'll be competing Sat also at the Texas State Championships.  I'll let you know how things go, but I'll be opening somewhat conservative also.