Saturday, July 23, 2011: Week 3, Workout 15

10:00 AM

Warmup:
mobility
Burgener Warmup
Light snatches

Strength:
A. Snatch, max for day
175 - 185 [Fx3]

B. Clean & Jerk, max for day
215-225-235[F]-235[F]-235

C. Front Squat, max for day
245-255-265[PR]-275[F]

Daily Report:

• Body: little soreness in left arm PWO
• Sleep: 8 hrs, not good
• Nutrition: PreWO: 6gBCAA, PWO: 1 scoop SFHPWO, 2 small sweet potatoes, 6g BCAAs, 2g MSM, 2g Glutamine
• Notes: Good day all in all. Got under the snatch at 185 all three times but could not lock it out. Drop the weight on my lower back on 3rd attempt. That didn't feel too great. Cleans felt solid today as well as the jerks up to 235. Missed the first 2 attempts on the jerk at 235. I wasn't driving down on the bar and getting far enough under. Typical lockout issues. On the third I really focused on driving down and made it solid. Happy with the front squat PR as this is about what I expected. As with the BS last week, I feel I could've hit 275 if that was the first movement of the day. I came out of the hole fine but died out on the way up. I held it there for about 3-4 seconds before having to give up.
  

Saturday, July 16, 2011: Week 2, Workout 10

Max Effort Day

10:00AM

Warmup:
500m row, easy
mobility
Burgener warmup
light snatches

Strength:
A. Snatch, max
-165-182.5[F]-182.5[F]-182.5[PR]
B. Clean & Jerk, max
-185-215-225-230
C. Back Squat (High Bar), max
255-275-300[F]-285[PR]

Daily Report:

• Body: left knee was a little sore today in the patella tendon.
• Sleep: 9hrs, good
• Nutrition: PreWO: 6g BCAA's, PWO: 6g BCAA's, 2g Glutamine, 2g MSM, ~4oz. chicken breast
• Notes: Great training day. I didn't spend to much time working up on any sets. Got under 182.5 twice but had trouble locking out. Made the 3rd attempt which is a 2.5lb PR. Hit 225 on the C&J with ease and 230 went up fairly easy as well. Probably could have done 235 but will try for that next week. I am pretty happy with the BS since I am just getting back into the high bar for ATG squat. 275 was my previous PR prior to injury and that went up really easy today. I think the jump to 300 may have been too much but I can make that on a day that I haven't maxed on two movements prior. Settled with 285 which is still a PR so I'm happy.
  

Saturday, July 9, 2011: Week 1, Workout 5

MAX EFFORT DAY

A. Snatch - max
180-182.5[Fx3]

B. C&J - max
205-225[F/jerk]

C. Clean - max
235

D. Rack Jerk
225

Secondary Work:
3 sets:
A1. 15 hanging leg raises, :90 rest
A2. 10 Back ext w/15lb DB on neck 2020, :90 rest

Notes:
I got underneath 182.5 all 3 times but could not lock it out. The first of the 3 was the best. I should be able to get it next Sat. My jerk has gotten weak. Just didn't have it today so I went up higher on the clean and made 235. That was even a struggle. It should get better each week as I think I can FS 260-270 for a single. That test is coming up in 2 Saturdays. I also did the rack jerk b/c I knew I could lock out 225 overhead and just wanted to do it.