Keep Stumbling in The Right Direction

Training: 1) OHS, 65, 3X5

2) Jerk, technique work

3) Shoulder rehab

Jerk, Technique Work
Last Set

Notes: Light OHS are part of the shoulder rehab stuff. My jerk started to click during the last set. My shoulder already feels better.

Pithy Piquant

Objective: Strength

Training: 1) Snatch grip push press, 95lbs, 3X5

2) Press, 115, 3X5

3) Shoulder rehab exercises

Notes: I'm attacking one of my oly lifting limiters, my left shoulder. I injured it about 3 years ago (a direct result of improper technique). I got a massage on Friday which loosen things up a bit. Now I'm strengthening it. Mobility + Strength = Durability.

I plan to press every other day until linear gains run out. Then alternative between barbell and dumbbell work. I will do the shoulder rehab exercises everyday.

Jealousy With A Halo

Training: 1) clean shrug x2, power clean, jerk x 2, up to 70K

Notes: Felt a little sick today. I didn't start to hit the lifts until 40 minutes into the session. Shrugs are getting much better. Power cleans are still not good enough. My footwork on the jerks is a mess.

I tried heavy OHS at the end and my left shoulder said NO. The head coach poked my shoulder and laughed. He suggested a vicious massage to loosen things ups.

It is motivating to train in a facility with great coaches and lifters that are lifting in the triple digits.

70s Big

Objective: Snatch, Technique

Training: 1) Snatch Shrug X 2, Power Snatch, up to 52K

Notes: Lots of people at the training session today. I did one complex for the whole session - DEEP MASTERY. About 80% of my shrugs were passable, compared to ZERO last week. A couple of power snatches were moving the right direction. Need to improve footwork to move more kilos. If I keep chipping away, I'll lift 80K at the meet.

A Plan, Purpose, & Reckless Enthusiasm

Objective: Clean & Jerk, Maximum Effort

Training: 1) Clean & Jerk, Singles, 60, 80, 90, 95, 100(PR), 90, 90, 90

2) Max Rounds in 10 min
10 pull-ups
10 push-ups
10 box jumps

The Board
Technically, I did a heavy single. Not a 1 RM.


Clean & Jerk, 100k
Personal Record !!!

Clean & Jerk, 90k
Dropping back down in weight to work technique

Notes: The local affiliate had a random max effort C&J day. I had a plan - set a new PR at 100K. I had rack jerked 100K a couple of weeks ago so I knew I had it in me. Everything went perfectly.

I tried to keep a "tranquil mind" during my lifts, Dan John advice. My form broke down but that happens during a max effort. My hips still rise first during the 1st pull. My footwork is a mess during the jerk.

I dropped down to 90% for 3 more singles. I didn't miss a single lift and set myself nicely for the upcoming comp.

The pull-ups were the hardest/limiting factor for the Met Con. I have been climbing hard lately and my kip still sucks. The push-ups were a joke. I did drop sets for the box jumps. I stacked 2 bumpers on a 24'' box and pulled 1 half way through. I should have drop set the pull ups. I misread the clock at one point, and it messed with my pacing. I don't care about Met Con. It is not part of THE PLAN.

My Third Eye

Because of Oly lifting I'm developing a third eye, it happens to be on my thumb.

Don’t Mistake Ribs For Abs

Training: 1) snatch shrug x 2, power clean, 50K

2) snatch shrug, fives, 60K

3) front squat, 3x5, 225lb

Notes: Just another training day. I like the gym because I'm average or even below average. I had 2 good shrugs, last time it was zero. Still not power snatching optimally. I like squatting. I love squatting heavy. We talked about goals for the comp on Nov 7. DM suggested 80K Snatch and 105K C&J. Goals are good.

Trustafarian

Training: 1) Various combinations, power cleans & jerks, 50-70K

2) shrugs, fives, 90K

Notes: The CrossFit affiliate had programed heavy cleans into their WOD, which meant I was the only one at the oly workout. I had a personal training session with the head coach!!!

My tight shoulders force a suboptimal finish position for the Jerk. He stretched them using PNF. It was not fun, but I felt better after. The coach showed me stretches that I'll be 3x a day until my shoulders are acceptable.

Still working on a vertical bar path during the shrug. I was able to make small improvements.

He said I should be able to CJ 125K for the comp (current PR is 95K). I believe him.

Captchas

Objective: Snatch, Technique

Warm-up: 1) row 500m

2) Mobility Drills

3) David Miller Complex

aka The Standard

Training: 1) Snatch Complex, 30K

2) Hang Snatch Shrug x 2, Power Snatch, 40K

3) Hang Snatch Shrug, four-fives, 52K (most of the session)

Notes: This session was rough. I tend to look down when I finish a Snatch. I thought it was from a tight thoracic spine, a climbing side effect. No, it is my bad technique. The bar travels away from my body during The Scoop. I pull it back during the third pull and throw my head forward to recompensate. Today's session was working towards a vertical bar path during The Scoop.

I have modest goals. I want to have one good lift during the session. Today my single best lift was about 80% good. Mentally that is very hard. Physically, I have blisters on both my thumbs from the large volume of hang snatch shrugs.

There is always tomorrow.

Since I have a coach standing over me for every lift there is less need for video.

Discolapse

Objective: Technique

Warm-up: 1) row 500m

2) mobility drills

3) barbell complex, 6 reps of
bend overs (exactly what it sounds like)
bend over muscle snatch w/ clean grip
military press
good morning
oly style back squat

Training: 1) hang power clean, doubles or triples, up to 70k

2) power clean, pause below knee for 2s

3) power clean, split jerk x 2

I'm in the back relearning how to hang power clean.
Photo courtesy of Flatirons CrossFit

Notes: I'm taking my training to the next level by joining the crew at Flatirons CrossFit. They have started a new weightlifting program. They have quality coaches and equipment. In addition, all the lifters want to compete.

I learned a new barbell complex to warm-up and did every move wrong. I was thinking too much. It is just moving weight. I'm relearning how to squat Oly-style. What these coaches care most about is a neutral back, my knees can drift in front of my toes. My hips are going to be sore tomorrow from the new movement groove.

The training is intuitive, no posted whiteboard workouts.The coaches watch you lift and work on your personal weaknesses. If you're weak put more weight on the bar. If your technique sucks, me, break down the elements. My back was literally shaking during some of the movements because of the new positions. There was still enough weight on the bar to get a dose. The coaches gave me many pointers, I hope I remember half of them.

I'm very excited about this great opportunity.

Metis

Objective: Technique, Met Con

Training: 1) Complexes with 20K bar, 45 minutes

2) 7 rounds
row, 30/30

Snatch, first pull
Looking better. Hammer Strength plates still suck.

Clean & Jerk Complex
It is starting to click.

Notes: I'm resyked about Oly lifting because I found a way to take my lifting to the next level. Details to follow. Today's workout was preparation for the next step. I used specific complexes to worked on my specific technical weaknesses. I have a long way to go but I made some big steps today.

Sometimes my enthusiasm for GPP pendulums. After bad experiences with CrossFit Affiliates, I don't want to train it. But I do something not silly, it still feels good.