No problem at all Wade, and I really hope you get the job. I've actually come down with a bad sore throat myself so I need to rest up. I'm still free Saturday if you haven't got any other commitments and don't mind a bit of sneezing.

2011-3-5

Snatches (1 snatch drop at bottom, then a snatch hold and stand up)
worked up to 2x3 sets @130


Clean and Jerk
CLean, drop, clean and jerk
2x3 @ 155


Squats
2x3 @255

No problem at all Wade, and I really hope you get the job. I've actually come down with a bad sore throat myself so I need to rest up. I'm still free Saturday if you haven't got any other commitments and don't mind a bit of sneezing.

Once again I'm forced to apologize.  I could not train with you on Saturday due to operational emergencies.  We were without power for a time among other things.  It's been sorted out, but I couldn't get the time to train until Sat. evening.

I do hope you had a good visit to the Bay Area otherwise...

2011-3-6

BTNPP
145 3x8 sets

No problem at all Wade, and I really hope you get the job. I've actually come down with a bad sore throat myself so I need to rest up. I'm still free Saturday if you haven't got any other commitments and don't mind a bit of sneezing.

Once again I'm forced to apologize.  I could not train with you on Saturday due to operational emergencies.  We were without power for a time among other things.  It's been sorted out, but I couldn't get the time to train until Sat. evening.

I do hope you had a good visit to the Bay Area otherwise...

Wade, no need to apologise. I had a great time. I wouldn't have been good for anything on the last two days. I spent the entire night flight home coughing, all 11 hours of it. Other than that I got out and about, met some really ace people and drank a lot of good beer too.

2011-3-7
Hang Clean + clean
1x5 @155


High Clean pulls
175 2x5


FS + 2 Push Jerks
1x5 @145


Everything felt light.  Trying not to pull my cleans so high to work catching at the bottom.  More weight?

2011-3-10

Triple Snatch (Floor, below-knee, above-knee)
1x5 sets  @ 125 (eventually.  I was not keeping my back angle constant so I dumped a good number of these in front of me)


singles X a few @ 125

Snatch High Pull
2x5 @ 165


DB Bent over laterals
12x3 @ 20's

Keeping back angle constant lets me keep the bar close and transfer force to the bar in the vertical plane rather than leaking it by pushing it, or pulling it, forth or back.  Hips and shoulders MUST rise at the same time or that bar won't get back behind my head far enough.  How I start my first pull greatly affects this.  IF my weight is not on my heels and my glustes and hams not tensed I am not going to snatch it, no matter how light.

I think I need to stay at 125 for the time being on this exercise.
Keeping back angle constant lets me keep the bar close and transfer force to the bar in the vertical plane rather than leaking it by pushing it, or pulling it, forth or back.  Hips and shoulders MUST rise at the same time or that bar won't get back behind my head far enough.  How I start my first pull greatly affects this.  IF my weight is not on my heels and my glustes and hams not tensed I am not going to snatch it, no matter how light.

I think I need to stay at 125 for the time being on this exercise.

2011-3-11

Hiding out at a buddy's house due to tsunami warnings in our area.  I guess you could say it was a choppy day and that trouble cam in waves...

He has a kick-ass gym and I couldn't resist mucking around with his training gear.

Behind the neck push press
95x5
135x3,3
3x4 sets @ 150

Snatch grip deadlift
3x4 sets @ 235

Quirky triples circuit
Safety bar Squats @215? + BB curls @115 + swiss bar close grip presses @155?
3 x4 rounds

The safety squat bar weights were light but (and I've read about this) that bar wants to fold you over hard.  My upper back is sore already simply from having to maintain thoracic extension.  I want one.

2011-3-12

Snatch Doubles
barx triple
75x1
95x1
115x1,1
130 1x3 sets


Double Clean + jerk
150 1x3


Squat triples
255 3x3


Low Clean Pulls
285 2x3 sets


Snatches
Not finishing my pulls very well on the snatches OR I'm trying to snap from too low, it feels like. 

C&J
No snap on the cleans because frankly it's just too light. 

Squats
Squats felt good and easy,

Low pulls
 Learning the low clean pull - think I need more rebend, but was concentrating on keeping the back angle the same as on cleans.  First set I used deadlift form which has my back almost parallel to the floor.

2011-3-14

w/u cleans
115x3,3
135x3
155x2

Hang clean + full clean
175 1x5 sets


Clean high pulls
195 2x5 sets


Hang clean + full clean test
195x1 (PR for hang clean abv knee)

Front Squat + push jerk
135x1+2 (2 jerks)
145x1+2
155x1
165x1

175x1
185x1 (push Jerk PR)


Front Squats
235 2x5 sets

Figured out how to hook my PC speakers to my tv (HURR!) so I had some tunes on Pandora through my Roku receiver.  Soundgarden, Yay!

Cleans were easy.  High pulls weere lower than last time, but I think I can get them up higher next time.  Unsteady on the last push jerk, time to start ab work again.  Front Squats felt heavier than they should have - I should be popping back up out of the hole with that weight, especially for doubles.

2011-3-16

Snatches
barxtriple
75x triple
95x triple
115 x triple
125 x triple
135x1
145x1
150x1
155x1
160x1,0,0,0,0,1
165x1

135 1x4 sets
125 4 sets of triples


Snatch High Pulls
155x3
165 3x2 sets


BTNPP
165x2,3,3

Bent laterals
20's 12x3 sets

Tweaked something in my left shoulder that makes it hard (read: painful) to move my arm across my body or out to the side and up.  I think it was the push presses last night.

I may be taking token lifts in the meet tomorrow.

2011-3-22

Snatches w/2 sec hold
worked up to 2x3 sets @135

Clean + Clean & Jerk
1x3 sets @155

Squats
3x3 @255

BTNPP
3x4 sets @150

Went back into the garage today and did a slew of nice looking 125lb snatch doubles - the correct way. They went much better than yesterday's 135's with the bar going back well. I almost lost one backwards, which is a good sign. No more watching Jon North: His levers are different from mine...

2011-3-24

Hang Clean + full Clean
165 1x5 sets


Clean pulls
185 2x5 sets


Clean and double push jerk
155 1x4

155x1 (triple push jerk)

Hang clean from mid-thigh
185x2
205x2,1+0,2


Snatch Grip Romanian DL
205 5x2 sets

Wanted to practice catching cleans low, but I keep pulling too high to catch low.  205 did the trick, but I'm not strong enough in the mid-section (I don't have a "core")  to decelerate the bar enough all the time.