FRCF Fall Weightlifting Competition, Video Evidence

FRCF Fall Weightlifting Competition, Photo Evidence

Photos courtesy of FRCF
(FRCF is RAD!!!)

Contest Openers

Objective: Find Contest Openers

Training: 1) Snatch, Singles, 40, 45, ..., 65, 70

2) Clean & Jerk, Singles, 60, 80, 85, 90, 95

Snatch, 70K

Clean & Jerk, 95K

Notes: I have been a nervous wreck the last 4 days because I want to perform at my best for the comp. I ALWAYS feel like I should go heavy more often. It is hard trusting the technique will carry over. In addition, my knee was acting up all day. I torn the left menius about 7 years ago. It doesn't like high volume leg stuff, i.e. 20+ minute CrossFit jazzercise, but heavy squats help it. I have been nice to it lately, but it was "dislocating" all day. Not what you want when you about to throw weights around.

I'm athlete and did what I need to do. My snatch felt great. I was planning to open at 65K, but I think 70K is more appropriate (73K is my PR). My C&J did not feel great. I made 95K without trouble but it was heavy. I might bump it up on Sunday.

Looking at the video, I can add 20k to my total if I fully clean up my technique. Let the record reflect my previous ability - 14 months ago. Regardless of how I perform at the comp, I'm content.

National Automotive Slum

Training: 1) Clean Shrug X 2, Power Clean, & Jerk, 70K

2) Front Squat, Triples, 105, 107, 109

3) Split Stance Strict Press, Fours, 43, 43, 43

4) Weight Situp X 10, Ab rollout X 10, 45lb, 55lb, 65lb

Bonus: 5 Strict Muscle-ups, Huge Personal Record

Notes: Last hard practice before the comp and went all out. I need to better control the dip on the jerk. I focused on speed during #2. My shoulders are still too tight for proper execution of #3. I was fooling around on the rings and got 5 strict muscle ups. Too bad it is not a front squat/ gymnastics competition next weekend.

Climate Refugee

Training: 1) Snatch Shrug X 2 & Power Snatch, 50K
Do the entire complex again
That is one set

Notes: I thought I was moving past shrugs. No, I graduated to doing 2x as many. My position is still too low on my thigh, I'm too tight in the shrug, and pulling too much from toes. It was a hard practice doing the same thing for 1 hour.

I'm counting the days and practices until the comp. I'm over it.

Monday Morning Rebound Syndrome

Training: 1) Hang Power Clean & Jerk X 2, up to 60K

2) Front Squat X 2 & Jerk, 85, 85, 85, 90, 90

Notes: I have graduated from doing endless shrugs and power cleans. I got a coaching nugget - relax just your grip before you jerk. That allows you to push with your body and not arms. Immediately my footwork got better. I can finally go heavy in the Jerk. I feel like I can make 105 or more.

YAA

Training: 1) Snatch, Singles, 40, 45, ... 70, 73*, 73(f)

2) Clean & Jerk, Singles, 70, 80, 90, 100*, 102(f), 102*

* I set 2 important PRs (Snatch & Total) and 1 training PR (Clean).

rest 6 hours

3) Front Squat, 225, 3X3

4) Press, 130, 3X5

Snatch, 73k, Personal Record
One day I will stop Power Snatching heavy weights

Clean, 102k, Personal Record
(Jerk, Fail, didn't really try)

Notes: Getting it done for the comp. I lifted very strong. I kept a good pattern until 70K in Snatch and 102K in Clean & Jerk. I lifted with a tranquil mind and minimal rest. With adrenaline and more rest between attempts, I should demolish my PRs.

Training is about treating weaknesses. Competition is about playing to strengths. #3 & #4 are solidifying my strengths. FS and Presses are the foundation for me. I kept it light because they still accessory work.

The plan:
Mon - heavy technique work
Wednesday - singles with perfect form
Friday - light technique work
Saturday - heavy singles
Monday - heavy technique work
Wednesday - Openers
Sunday - Competition!!!