may 9, 2016

Snatch
2x3 40kg
3x2 45kg
4x1 50, 52, 52, 54kg

Power clean and jerk
3x2 52kg
2x2 56kg

Front squat
Build to today's max 90kg
3x3 72kg
2x5 63kg

Kb swing 10x10 on min 44lb

Pull up 4x5 rds 1 and 3 assist on last rep. Suppinated

april 15, 2016

Day 4

Power clean, every 2 minutes
4x3 at 70%
4x2 at 75%
2x5 at 60%

Power jerk, lightish, no misses, finish full leg drive, split jerk footwork x3 after each set
10x3 - 5 at 50, 5 at 55

Back squat, on the minute
10x2 at 63 (60%)

20-30 min air assault

april 14, 2016

Day 3

Clean with pause at the knee
3x3 at 65% 55
5x2 at 70% 59

Push press, HAF, behind the neck
5x5 45, 45, 49, 49, 49

Front squat, HAF, 2 min between sets
5x8 65, 69, 72, 72, 72

Clean grip DL
-skipped today, time/back wonky

april 13, 2016

Day 2

Power snatch, on the minute
4x3 at 65% 35
4x2 at 70% 38 -- I misread what I'd written and ended up doing 7 sets of 3 at 39

Snatch push press + 3 OHS, don't go to failure (Need to clarify. I did 1+3, but maybe it's 3+3?)
5x3 at 65% 25, 29, 32, 35, 38

Front squat, use 35-60% of 1RM, on the minute
10x2 55

Turns out I cannot keep my HR between 130 and 150 doing the cycle that's prescribed. Dan said to instead spend a month doing 20-30 minutes on the assault bike or rower within that range.
30 min assault bike
8.3 miles
161 cals
Avg HR 138, max 147

april 11, 2016

Day 1

Snatch with pause at knee + above knee hang snatch (1+2)
3x1 at 65% 39
7x1 at 70% 42

Back squat, 2 min rest, no less than 70% 1RM
5x8 75

Snatch grip deadlift, 6 second negative
1x3 at 90% 55
1x3 at 95% 57
1x2 at 98% 59
1x2 at 105% 63

Jump squats, on the minute
7x3 at 20kg

Accessory hamstring/back
3 rounds
8 GHR (2nd hole)
8 ring row

april 8, 2016

Day 5

Snatch, pause at knee, work to heavy single. Then, percentage work.
HS (no pause) - 58 (fail 60 x 2)
4x2 at 80% 46
3x3 at 70% 40
*After failing at 60 a few times I got into a weird funk, terrible form. Even 46 and 40 were tough -- next week maybe stop before failing. Also need to ask whether the heavy single is supposed to be a pause at the knee.

Clean and jerk, pause at knee, work to heavy single. Then, percentage work. All lifts are 2 or 3 cleans + 1 jerk.
HS (w/pause-2 cleans + 1 jerk) - 75 (no more tries)
3x2 at 80% (all pause at knee, 2 cleans + 1 jerk) 60
1x3 at 70% (all pause at knee, 2 cleans + 1 jerk) 52

Back squat, HAF, not to failure
5x8 - can't quite remember... 73? I'll do a better job tracking this next week.

april 7, 2016

Day 4

Power clean, every 2 minutes for 16 minutes (8 sets)
4x3 at 70% 55
4x3 at 75% 59

Power jerk, every 2 minutes for 20 minutes (10 sets) 3 split jerk footwork after each set
5x3 at 50
5x3 at 55

Back squat, every minute for 10 minutes (10 sets)
10x2 at 60 (between 35% and 60%)

Supposed to do 20-30 minutes of continuous work, but I will wait and do it later (~130 HR)
8 ski jumps, 5 db row/side, 8 inchworms

april 6, 2016

Day 3 (I'm doing it with Hallie, so I skipped day 2. I'll do it if I feel okay (shoulders), and have time.)

Clean and jerk
2x3

Clean with pause at knee
4x2 50 (60%)
5x2 55 (65%)

Push press, HAF behind the neck but not to failure
5x5 52-55

Front squat, HAF 2 min btwn sets
5x8 70-73

Clean grip DL, ? sec negative, stay btwn 80-115% of clean
5x2 67-96 (80%-115%)

april 4, 2016

First (day of the first week of the) month of level 2 programming.

Snatch pause at knee + 2 hang snatch above knee
2x1 36 (60%)
7x1 39 (65%)

Back squat 2 min rest btw sets, no less than 70% 1rm
5x8 73 (right at 70%)

Snatch deadlift
Supposed to be a bunch of sets at percentages but since I didn't have a 1rm yet here, I tested that. Result? 98

Jumping squats 7x3 on the min
Empty bar

You choose accessory work:
3 sets
GHR x 10
Single arm DB row x 6 each side, 55#

march 31, 2016

Re-load day 3

Snatch, every 2 minutes for 20 minutes (10 sets)
3x2 at 70% 42
3x2 at 75% 45
2x2 at 80% 48
2x1 at 85% 51

Clean and jerk, every 2 minutes for 20 minutes (10 sets)
5x1 at 75% 61
3x1 at 80% 65
2x1 at 85% 70

Back squat
8x3 at 80% 83

Kettlebell swing
Go through a circuit for 20 min at a HR of 120-150 or an RPE of 4-6/10
Swing x 10
Snatch x 5/ea
Swing x 10
C&J x 5/ea
for 20 min

Hollow rocks
5 sets x 30 sec

Push up to down dog
5x10

march 30, 2016

Re-load day 2 - yowzers, after not training for a week and a half and then training for a few days straight, my body hurts. Shoulder still okay though, was able to get through all clean + 2 jerk sets without agony.

Clean and jerk, every 2 minutes for 20 minutes (10 sets)
1 clean and 2 jerks at 70% 59

Snatch push press, 5x5 at a weight light enough to ensure no misses 30

Front squat, 5x3 at 80% focus on position out of the hole 74

20 min EMOM:
min 1- 3 box jumps 30"
min 2- 10 overhead walking lunges 85#

5 rounds:
5 db row per arm started with 60, moved to 50 when form started failing
10 behind the neck band pull aparts

march 29, 2016

RE-load week (after comp on Sat)

Snatch, every 2 minutes for 16 minutes (8 sets)
2 reps at 70% 42

Power jerk, every 2 minutes for 16 minutes (8 sets)
3 reps at 70% 59
*I stopped after 6 sets because I could feel the shoulder tiring. Trying to be better about listening to my body and stopping before I wreck myself.

Back squat, focus on position and speed out of the hole
5 x 3 at 80% supposed to be 83, but I only did 80 - quads weak from 16.5 on Monday

First round of acupuncture today on the left shoulder. DanB also stopped me today and told me that we need to figure out how to get me training in the gym more consistently. He said I'm a good lifter and that he'd like to try to get me to qualify for the American Open. Whaat? He said to be confident in my ability--so I am trying to buckle down and figure out how to get to Liftlab 4 times a week. If I'm going to do this, I've got to commit.

march 26, 2016 - midwest open

Meet at Force Weightlifting in Bloomington (this time coached by Dan German of Liftlab)

75 kg class, weighed in at 74.1 kg

Snatch
attempt 1 - 52 kg 114.4 lb
attempt 2 - 55 kg 121 lb
attempt 3 - 60 kg (1 kg/2 lb all-time PR) 132 lb

Clean and jerk
attempt 1 - 72 kg 158.4 lb
attempt 2 - 77 kg 169.4 lb
attempt 3 - 85 kg (would have been a 1 kg clean PR. missed the clean, caught it barely too far forward.) 187 lb

Meet total 137 kg - 6 kg meet PR and both lifts were meet PRs.

A few good things happened here, not the least of which was feeling how close 187 was for the clean. Need to focus on bringing my elbows back so that the bar stays closer to my body. Still looking to qualify for Univ. Nationals, and for that I'll need a 150 kg total in the 69 kg weight class, or a 155 kg total in the 75 kg weight class. If I really buckle down on the diet, I think 69 is possible for me. The lifts at that weight class seem much more achievable as well - 64 kg snatch and 86 kg clean and jerk.

liftlab cycle 2, day 2 (january 18 - february 7)

Clean and jerk on minute
8 x 2 at 75% 63 yowch, tough!

Clean and jerk
4 x 2 at 80% 67, wk 1 missed first jerk

Behind neck jerks
5 x 2 HAP wk 1: 61, 61, 66, 68 (fail 2nd), 68 (fail 2nd)

Clean DL
5 x 5 wk 1: 68, 84, 88

Strict pull ups
3 x max (1:15 rest) wk 1: 3, 2, 2 (overhand)

WPA/LL
3 x 8EL

liftlab cycle 2, day 1 (january 18 - february 7)

No touch snatch (no touch floor)
6 x 3 wk 1: 2 sets at 35, 4 sets at 40
wk 2: 35, 38, 40, 43, 43, 45
wk 3: 35, 38, 40, 40, 44, 44
wk 4: 35, 35, 38, 40, 42, 42

Snatch at 75%
2 x 2 44

Snatch pull w/ negative
3 x 3 wk 1: 70
wk 2: 65 (not supposed to exceed 110%)
wk 3: 65
wk 4: 65

Front Squat
5 x 5 wk 1: 72 wk 2: 78 wk 3: 78 wk 4: 65, 70, 75, 75, 78
3 x 3 wk 1: failed at 80, did remaining 2 sets at 75. my fault for doing FS yesterday. 
wk 2: 85 (failed third rep second set only)
wk 3: 85 made all!
wk 4: 80, 83, 85

OH Lunge
3 x 10 wk 1: 35 oo shaky legs
wk 2: 35
wk 3: 45
wk 4: 45

Glute-ham raise
3 x 10

WPA/LL
3 x 8EL

liftlab cycle 1, day 1 (december 21 - january 17)

Snatch pull + snatch
x5 70% 41
x5 75% 44
x2 80% 47

Snatch
3x1 80% 47
3x1 90% 53 wk 1 make 1 out of 3, wk 2 make 1 out of 3, wk 3 make 1 out of 3, wk 4 made all 3!

Snatch pull
3x3 110% 65

Front squat
5x5 wk 1 65, wk 2 70, wk 3 72, wk 4 70 (not feeling great)
3x1 HAF wk 1 75/85/90, wk 2 80/88F/85, wk 3 85/85/85, wk 4 skipped

Glute ham raise
5x8 wk 1 all 8 no assist, wk 2 only 5 per set SO SORE, wk 3 all 8 no assist, wk 4 assist on last few of each set

Single arm dumbbell row
5x8 HAF wk 1 55, wk 2 55, wk 3 65, wk 4 65

WPA/LL
3x8 EL

liftlab cycle 1, day 4 (december 21 - january 17)

Jerk from blocks
3x3 70% wk 1 57, wk 2 52
2x2 80% wk 1 65, wk 2 57
2x1 85% wk 1 69, wk 2 66
x1 90% wk 1 74, wk 2 70
x1 95% wk 1 78 3 attempts all miss, wk 2 72
x3 max wk 1 n/a, wk 2 all 3 misses at 75

Clean only
3x2 HAP wk 1 79, wk 2 75, wk 3 

Push press 5x3 52

WPA/LL
3x8 EL

liftlab cycle 1, day 3 (december 21 - january 17)

Snatch
3x3 70% 41
4x2 75% 44
2x2 80% 47

Front squat
3x3 HAP wk 1 80, wk 2 82, wk 3

Snatch Grip RDL
3x10 35

GHD Back/hip extension
3x10

Pull ups
5x5

WPA/LL
3x8 EL

liflab cycle 1, day 2 (december 21 - january 17)

Clean and jerk
3x3 70% 57
4x2 77% 63
2x2 80% 65

Jerk from blocks on minute
10x2 85% wk 1 70- 1 miss
wk 2 too much pain- did 4 jerk dip squats with 70 instead on minute
wk 3 reduced weight to 60, had to power clean from the ground each set. much better, no misses.
wk 4

Clean DL
5x5 wk 1 85, wk 2 88, wk 3 90, wk 4 92 (dan said go up a bit)
3x2 max wk 1 90/95/100, wk 2 93/98/103, wk 3 skipped these, fatigued and out of time, wk 4

Strict press (super set with strict pull ups)
3x8 wk 1 30 (5/4/4 pull up), wk 2 30 (4/3/3), wk 3 30 broke last set 6/2 (5/4/3)

WPA/LL
3x8 EL