Mobility
Ankles, Knees, Hips, Shoulders and Wrists
Warm Up - Snatches/Cleans/Jerks/Squats with the bar
Session B
Power Clean - 5 sets 3 reps - 40kgs
Power Snatch - 5 sets 3 reps - 32.5kgs
Push Press - 5 sets 5 reps - 42.5kgs
Clean Deadlift (Fast) - 5 sets 5 reps - 60kgs
Smith Machine Press - 54321 reps - 45kgs
Hanging Leg Raises - 2 sets of 12
Stretches
Comments: Over the weekend I thought I'd be doubtful for this session. Firstly I had my shoulder on ice for 2 days - it was the worst it has felt in months. Then I went downhill and felt really run down - think I have a bit of a virus. Fortunately I was feeling better on both accounts this morning and while it was an easy session I went through it better than I thought I would.
We alternated sets and exercises straight through again and I found that I wasn't huffing and puffing as much as the last session. All the weights are still within my limits but I have noticed that I can't move the bar that fast. Hopefully that will come as I go along, after all speed strength or power is one of the aspects Oly lifting trains.
I've got myself the ultimate training aid - a broomstick - and hopefully now I can get a bit of practice in between sessions.
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About Me
- Colin
- Starting weight: 218lbs@36% BF (S) Current weight: 191lbs@23.2% BF (C)
2010 Training Goals
- Pain Free
- 175lbs @ 13% BF
Personal Bests
- Vo2 Max Snatches 80 rds of 7 16kgs
- LCCJ 24kgs - 100 9 mins 48
- Deadlift - 162.5kgs
- Clean and Push Press - 65kgs
- Chin ups - 3 @ BW
- Snatches 16kgs - 40 L/R
- Snatches 24kgs - 20/16 L/R
- 1H-Swings 24kgs - 240 10 mins
- KB Jerks - 32kgs 12 L/R
- SSST with 16kgs - 232
12 comments:
Another tremendous session. You have made a great decision to pursue Olympic lifts and having an experienced coach guide to guide is priceless. Keep eating healthy and don't worry about weight fluctuation or hypertrophy .. Oly lifting will make you strong and powerfull .. your body will change to it as long as you continue to eat sensibly.
This is going to great fun to watch you progress through this program .. keep up the great work!
In time you find that even the broomstick will feel heavy once the sessions increase in intensity .. which won't be long!
All my other non-Oly goals (e.g., dead-lift, kettlebell press etc) have been set aside as probably should yours .. Oly lifting is a huge beast all by itself.
Cheers Franklin - I hope I can progress as well as you have. I've wanted to do this type of training for years and count myself VERY lucky to have fallen in with Maurice.
I agree with you on the goals, now I have only 1 long term goal. 100Kgs Squat C&J - I reckon it will take care of all flexibility, strength, power, speed and body comp goals I had. As yet I'm not sure of what a good Snatch weight would be for me...70-80kgs maybe.
Unless you have unusually long torso, legs or arms, the following list of percentages takes the some of the guessing out of max lifts relative to each other:
Total 100.0% (Snatch + C&J)
Snatch 44.4%
C & J 55.6%
Power S 36.4%
Power C 45.6%
Power J 52.5%
F Squat 62.0%
B Squat 72.0%
So if you are shooting for 100kg C&J, then an equivalent snatch would be
((100.0 / 55.6) * 44.4) = 80
Cool - nice little guideline that. I was looking through the weights that I used today when i wrote them out and was pressing more than I Power Cleaned with. But it isn't really of concern at present, I think he just wants some conditioning or maybe (probably) I have better pressing technique than cleaning.
Cheers for that Franklin, I'm sure it will come in handy.
Proper clean technique takes a long time .. I should have remarked that the percentages assume a certain level of technical mastery (which I am far from) and were generated from a large pool of elite lifters. For fun I asked a number of the seasoned lifters at the club what their various 1RMs were and the relative percentages of c&j and snatch were pretty close.
That's interesting. I really like the fact that both lifts are so technical - it's no wonder that Maurice, George and others have found that it could keep them interested for decades!!
Also I was watching the European indoors last night and a swedish weightlifter had made the finals of the womens 60m sprint. I don't know how long she has been sprinting but over the first 40m she was ahead and then started to fade. Reminded me of the story about the test from Mexico games I think it was where the weightlifters out sprinted the sprinters and out jumped the jumpers at modified events. So much carryover for sport.
Hey, hey Sickboy .. I rented Trainspotting last night .. great flick!!
Haha - I didn't think you guys would have seen it. Used to be my favourite book...lot darker and rougher than the film though.
After seeing Slumdog Millionaire, I went on-line to see what else Danny Boyle directed. It turns out I already had seen 28 Days Later, Millions, both of which I liked.
As a result I rented Shallow Grave (which was fantastic), Trainspotting (also great) and yet to see Sunshine.
All very good films. Slumdog is best film I've seen in a while, an original for sure.
Did trainspotting come with subtitles in US? Haha. The book was written as spoken, even though I use similar expressions it took me a few chapters to get into the lingo.
Haha, no subtitles. It was difficult to understand at times but I always got the jist. Robert Carlyle who was very difficult to understand completely blew me away as the psychotic Begbie. Mother Superior was impossible to comprehend and Kelly MacDonald was really hot!
Haha - Spud was prob my favourite....but Kelly Mac was defintely the hottest lol
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