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.