Teabagging Obama

Objective: Olympic Weightlifting

Warm-up: Burgener Warm-up

Training: (1) 3-position clean & jerk, 5X3, 30K (Yes, I did all 45)

(2) Rack Jerk, doubles, 40, 60, 80, 90(x1), 65, 65

(3) GHD situp, 3X10, 20

Rack Jerk, 90X1
My aggressiveness and footwork are not present at heavy weights

Rack Jerk, 65X2
I dropped back down and things got cleaner.

Notes: I should be picking my opening lifts for the upcoming competition. I asked one of coach at the CrossFit box about the topic. He didn't know (since I have never done the full movements with heavy weights there). It is especially ironic since their motto is : Train here, succeed out there. I'm not set up to succeed at my upcoming comp. I did their workout as Rx'd. My jerk needs a lot of work.

Bitch Slapped by the Invisible Hand

Objective: Olympic Weightlifting

Warm-up: a bunch of snatches

Training: (1) Snatch - 70% x 2 x 3 , 52

(2) Snatch pull - 90% (of snatch) x 3 x 3, 68

(3) Snatch deadlift - 90% (of snatch) x 3 x 3, 68

(4) Front squat - 75% x 3 x 5, 91

(5) Weighted sit-ups - 3 x 8, 20

Snatch pull, triples, 68
Sky High


Snatch, triples, 43
I get too much elevation, but at least I'm not donkey kicking.

Notes: I got this gem from Catalyst Athletics. If I had a choice in my programming, I would choose their programming. They load the full lifts and focus on increasing totals.

It was a full hour and hard. Since I was lifting with steel, I had to be in complete control, and it took a toll on me. I didn't want to do the weighted sit-ups, but I won't be able to look myself in the mirror if I had quit.

Tight Jeans & Loose Women

Objective: Olympic Weightlifting

Warm-up: 3-postion clean & jerk, 20K, 34K, 43K, 57K

Training: (1) Rack Jerk, triples, 61K, 66K, 70K, 75K

(2) Back extensions, fives, 41K, 41K, 41K

(3) Plank, aka stamp collectors, 30s each side X 3

Rack Jerk, triples, 70K

Plank, aka stamp collectors
1 arm & 1 leg

Notes: Hit the Oly workout at the globo gym which was less than optimal, goofy plates and people looking at me weird for grunting. I was a surprisingly sore from the Mountain Athlete workout yesterday. No excuses, but I lowered the volume.

I'm very bad at the Jerk. I just started doing it a couple of weeks ago. I know I can easily Clean what I can Jerk. There will be lots of Jerk work until the competition.

I did my homework and the best lifts in my weight division at the last competition were : Snatch, 75k, C&J, 107k, and Total, 182K. It will be hard, but I want to win. I wouldn't have it any other way.

I’m in like with you

Objective: Olympic Weightlifting

Warm-up: 3 position snatch, 5X3, 25k all sets

Training:
(1) Snatch Balance, 5x5, 30K, 40K, 50K, 60k, 65K

(3) Front Squat, triples, 85K, 95K, 105K
double, 115K

Snatch Balance
65K X 5

Front Squat
115K X 2

Notes: After driving for 18 hours straight and working my desk job for two days, I was a wreck. I don't tolerate inactivity very well. I was ready for my weekly oly workout. In addition, the workouts are taking on a new seriousness because the competition is only days away. I really like the environment, but disagree with the programming. I rather load the full movements and lower the volume.

Olympic Weightlifting

Objective : Strength

Training : (1) Power Snatch, triples, 40, 50, 55, 60, 55

(2) Overhead Squats, triples, 40, 50, 60, 75, 85x2

(3) Snatch grip shrugs, fives,

(4) Stiff-legged deadlift, fives,

OHS, 85x2
I would have done all three if I had reset my feet properly.
Attention to Detail.

Notes: The Power Snatches were more Muscle Snatches because the weight was light, and I lack great technique. I tried to set a new PR with OHS triples but had to settle for a double. My wrists hurt for 5 minutes after the lift. My wrists are messed up from a decade of skateboarding. There is a difference between pain and injury. That was pain.

Lately, I have be a little adrift in my Olympic lifting quest. I started the weightlifting class with the goal of increasing my 1 RM snatch and c&j. The class never maxes out (and probably never will). However, I will get an opportunity at a local competition at the end of the next month. It is just a "fun" meet, but it gives me goal to focus on. I think the fastest road to improvement is through competition.

Bonus : Here are the Viking Laws.

You’re Funny but Looks Aren’t Everything

Objective : Olympic Weightlifting

Training : (1) 3-pos Snatch, 3 times
5 rounds (45 total Snatches!!!)

(2) Snatch Grip Behind the Neck Push Press, fives, 35, 40, 45, 50, 55

(3) Snatch Pull, triples, 60, 70, 75

(4) Front Squat, triples, 80, 90, 100, 110, 115(f)

Snatch Pull, triples, 75
I kept my "chest up." It helped.


Front Squat, triples, 110
Good and Heavy


Front Squat, triples, 115(fail)
I tried to triple my previous 1 RM.
"A man's reach should exceed his grasp"

Notes : I had to go to the 7am class because I'm heading to Boulder for some climbing flicks. The cultural events make living in the Front Range nice, compared to the backwards of CA. My body doesn't move well in the morning, and 45 snatches is a hell of a wake-up. My new shoes are incredible. I sit back on the heels, and they do all the work. Compare this workout to : Mittens & Zip Ties (pre weightlifting shoes).

Power Bottom

Objective : Olympic Weightlifting

Training : (1) Rack Jerks, doubles, 40K, 50K, 60K, 70K, 80K

(2) Clean High Pulls, triples, 110K, 120K, 120K

(3) High bar back squats, fives!!, 110K, 120K, 130K

(4) 3 rounds
3 frenchies, 5s hold each position
5 pistols

(5) 3X10, hanging leg raises

Rack Jerk, Double, 80K
I start criticizing my form in the middle of the lift. I really should wait until the weight is no longer in a position to kill me before I start my commentary.


Clean High Pull, Triples, 120K
I don't have a good idea what I'm suppose to do with this exercise. I just try really hard.


High-bar Back Squats, Fives, 130K
It is good to be back under the bar.

Notes : Another high volume session. The leash was loosen a little, and I put some weight on the bar. Heavy Split Jerks are relativity new for me. I usually workout in places where you can't drop the weight. Recently, I have done only Push Presses or Push Jerks. This is the first time back squatting in a long, long time. Mountain Athlete recommends front squats, and I agree. When I do back squat, it is low-bar powerlifter style. Low-bar squats are like handjams. You can crank on them, but they suck. High-bar squats are like fingerlocks. You can't crank as hard, and they suck twice as much. I'm not sold on frenchies. They are hard, but I'm not sure if they translate to the rock. I remember having similar frenchie numbers when I was a far worse climber.

Bonus : My new shoes are rad. I'm much better in the bottom position (he, he, he). They size the same as Converse All-stars and here is a discount code : CF1007.