Path to Righteousness

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

Moderator: Dux

snatch grip
Gunny
Posts: 608
Joined: Sun Mar 07, 2010 8:56 pm

Path to Righteousness

Post by snatch grip » Fri Oct 19, 2012 12:52 pm

Monday, 10/15
* Clean & Jerk: 205x3x5
* Clean Pulls: 275x3x4
* Back Squat: 300x3x5
* 5 rounds with 1:30 rest: 7 kb swings 100#/50m sprint

Tuesday, 10/16
* Snatch: 145x3x5
* Jerk: 200x3x5
* Front Squat: 215x3x5
* Snatch Grip Deadlift: 190x5x3
* 25 burpees + 30 inch box jump

Wednesday, 10/17:
Rest Day

Thursday, 10/18:
* Power Snatch + Snatch Push Press + Overhead Squat: 115x3+3+3x3, 125x3+3+3x2
* Power Clean + Power Jerk: 145x2(1+1), 155x3(1+1)
* Snatch Pull: 175x3x2, 190x3x3
* 5 sets: 200m row/10 kb c&pp each arm 44#

User avatar
Bobby
Sergeant Commanding
Posts: 5549
Joined: Sun Jan 03, 2010 7:41 pm

Re: Path to Righteousness

Post by Bobby » Fri Oct 19, 2012 1:13 pm

You not worried about hurting the achilles tendon with the box jumps?
That is the main reason for me not doing them.
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

snatch grip
Gunny
Posts: 608
Joined: Sun Mar 07, 2010 8:56 pm

Re: Path to Righteousness

Post by snatch grip » Fri Oct 19, 2012 1:22 pm

Bobby wrote:You not worried about hurting the achilles tendon with the box jumps?
That is the main reason for me not doing them.
I keep them slow and controlled and don't go crazy with the volume. Just trying to build some hip explosion, which I'm pretty lacking in. So far no problems, but if it feels tender at all, I'll probably cut them out.

User avatar
syaigh
Sergeant Commanding
Posts: 5677
Joined: Mon Mar 22, 2010 3:29 am
Location: Surrounded by short irrational people

Re: Path to Righteousness

Post by syaigh » Fri Oct 19, 2012 1:36 pm

Box jumps can help build explosiveness, but I wouldn't combine them with burpees in a high rep format. That's cardio. Try keeping them under 5 and to a height that you can land fully extended. And keep them at the front of a workout, not the end. You've already maxed out your ability to generate max power by the end of a weightlifting session.

The workout order should go: skill-power-strength-endurance

Those end-of-workout circuits are really just to alleviate boredom. If you want the conditioning, try and use a lower skill movement such as a prowler push or sled drag or a tire flip.

Also, I see you are using triples on your lifts. Have you tried doubles or even singles? Increasing your rest and decreasing reps will allow you to maximize power development and skill in the lifts.

PS, I only wrote all this because you say you want to increase power and if you want to do that, dropping the couplets at the end and getting more intensity on your power at the beginning will get you there.
Miss Piggy wrote:Never eat more than you can lift.

snatch grip
Gunny
Posts: 608
Joined: Sun Mar 07, 2010 8:56 pm

Re: Path to Righteousness

Post by snatch grip » Fri Oct 19, 2012 1:48 pm

Thanks for the tips. I'm following a Catalyst Athletics program at the moment, this first week seems to be alot of triples, but they do mix in singles and doubles in the coming weeks. This is only my second Olympic lifting cycle so I'm still learning what's working and what's not.

As far as the couplets after, I'm really just trying to keep some kind of conditioning going (at least attempting to use skills that may transfer) but the CA program only has them 2x a week so otherwise I've just been making them up. They're probably not all that necessary.

Thanks again and I will definitely keep that all in mind going forward.

User avatar
syaigh
Sergeant Commanding
Posts: 5677
Joined: Mon Mar 22, 2010 3:29 am
Location: Surrounded by short irrational people

Re: Path to Righteousness

Post by syaigh » Fri Oct 19, 2012 2:15 pm

snatch grip wrote: I'm still learning what's working and what's not.
This is the most important part. :)

FYI, Greg Everett's weightlifting book has programs for both beginners and intermediates that focus on just the lifts with some accessory work if that's your goal. But, if you just want to lift and have fun, the CA site stuff is good as well.
Miss Piggy wrote:Never eat more than you can lift.

The Ginger Beard Man
Sgt. Major
Posts: 4258
Joined: Sat Oct 11, 2008 3:27 pm
Location: 4th largest city in America

Re: Path to Righteousness

Post by The Ginger Beard Man » Fri Oct 19, 2012 10:06 pm

Pay close attention to Syaigh. She knows her shit.
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

snatch grip
Gunny
Posts: 608
Joined: Sun Mar 07, 2010 8:56 pm

Re: Path to Righteousness

Post by snatch grip » Sat Oct 20, 2012 12:18 am

Friday...off schedule lifting class

* Snatch: 115x3, 125x3, 135x2, 145x2, 155x2, 165x2, 175x2...failed at 195
* Snatch Pull: 195x3, 210x3, 220x3x2
* German Snatch: 135x5, 145x5

snatch grip
Gunny
Posts: 608
Joined: Sun Mar 07, 2010 8:56 pm

Re: Path to Righteousness

Post by snatch grip » Sat Oct 20, 2012 5:55 pm

Saturday, 10/20

* Clean: 185x3x5
* BTN Jerk (w/ three second pause in the split): 135x3, 155x3, 175x3, 195x3, 205x3
* Squat: 285x2x5
* Clean Pulls: 225x3x2, 245x3x3

i need to start adding in daily ab work which i've been neglecting, anyone reading have suggestions? i'd like to do one exercise per day 4-5x per week.

snatch grip
Gunny
Posts: 608
Joined: Sun Mar 07, 2010 8:56 pm

Re: Path to Righteousness

Post by snatch grip » Mon Oct 22, 2012 11:52 pm

Monday 10/22/12

* Power Clean + Power Jerk: 185x2(2+1)x5
* Snatch Push Press + Snatch Balance: 135x(3+1)x5
* Snatch Pulls: 185x3x5

3 sets of 3:00 jump rope
between sets: 3x5 HLR

snatch grip
Gunny
Posts: 608
Joined: Sun Mar 07, 2010 8:56 pm

Re: Path to Righteousness

Post by snatch grip » Wed Oct 24, 2012 12:42 am

Tuesday 10/23/12

* Front Squat: 230x3x5
* Snatch: left shoulder's been a bit out of wack in snatch position, so started with several reps at 95 to feel it out, then 115, 135, 155, 175...felt like that's about what i could get on it today so moved on
* Clean & Jerk: 135, 185, 205, 225, 245 (PR), failed the clean at 250
* Clean Deadlift: 245x5x3
* 3 sets of 10 DB side bends each side

snatch grip
Gunny
Posts: 608
Joined: Sun Mar 07, 2010 8:56 pm

Re: Path to Righteousness

Post by snatch grip » Wed Oct 24, 2012 11:43 pm

Wednesday 10/24/12

* Clean: 185x3x3, 205x2x2
* BTN Jerk w/ 3 sec pause in split: 135x3, 155x3, 175x3, 195x2, 215x2
* Squat: 285x2x5
* Snatch Deadlift: 185x5, 205x5x2
* 3 sets of 1:00 front plank, 3:00 accumulated side plank, 5x10 banded ab pulldowns

snatch grip
Gunny
Posts: 608
Joined: Sun Mar 07, 2010 8:56 pm

Re: Path to Righteousness

Post by snatch grip » Sat Oct 27, 2012 1:47 am

Friday Lifting Class...

Did a whole bunch of empty bar 3-position work then worked up to a heavy clean, PRd at 250. missed at 255. making solid progress the past 2 or so months.

snatch grip
Gunny
Posts: 608
Joined: Sun Mar 07, 2010 8:56 pm

Re: Path to Righteousness

Post by snatch grip » Sat Oct 27, 2012 5:54 pm

Saturday 10/27/12

* Power Snatch + Snatch Push Press + Overhead Squat: 115x3+3+3, 125x4(3+3+3)
* Power Clean + Power Jerk: 165x2x2(1+1), 185x3x2(1+1)
* Snatch Pull: 185x3x2, 195x3x3

snatch grip
Gunny
Posts: 608
Joined: Sun Mar 07, 2010 8:56 pm

Re: Path to Righteousness

Post by snatch grip » Tue Oct 30, 2012 1:15 am

Monday, 10/29/12

* Front Squat: 245x2x5
* Snatch: 145x3x3, 155x2x2
* Jerk (with 3 second hold in the split): 205x3x3, 220x2x2
* Clean Pulls: 225x3x3, 245x3x3
* Banded Ab Pulldowns: 5x10

snatch grip
Gunny
Posts: 608
Joined: Sun Mar 07, 2010 8:56 pm

Re: Path to Righteousness

Post by snatch grip » Tue Oct 30, 2012 11:42 pm

Tuesday 10/30/12

* Power Clean + Push Press: 190x2(2+1)x3, 200x2(2+1)x2
* Snatch Push Press + Snatch Balance: 135x(3+1)x3, 155x(3+1)x2
* Clean Pulls: 235x3x5

snatch grip
Gunny
Posts: 608
Joined: Sun Mar 07, 2010 8:56 pm

Re: Path to Righteousness

Post by snatch grip » Thu Nov 01, 2012 1:05 am

Wednesday 10/31/12

Today was a "have not" day and I felt pretty beat up, plus a short vacation starts tomorrow, so I cut it short. The past 2-3 months of olympic lifting is beating the hell out of my joints, even with doing plenty mobility. Not sure if I should keep at it or change out after this cycle.

* Snatch: 95x3, 115x2, 135, 155, 175, fail x 2 @ 195
* C&J: 175, 195, 225, fail @ 245

snatch grip
Gunny
Posts: 608
Joined: Sun Mar 07, 2010 8:56 pm

Re: Path to Righteousness

Post by snatch grip » Tue Nov 06, 2012 1:48 am

Monday, 11/5/12

* Front Squat: 245x3x4
* Snatch: 145x3, 155x2x4
* Clean Pulls: 245x3x4
* Power Clean + Jerk (3 second hold in the split): 205x(1+3), 215x(1+2)x4
* 5 sets: 10 banded ab pulldowns + 1:00 plank hold

snatch grip
Gunny
Posts: 608
Joined: Sun Mar 07, 2010 8:56 pm

Re: Path to Righteousness

Post by snatch grip » Wed Nov 07, 2012 2:08 am

Tuesday 11/6/12

* Power Snatch + Snatch Push Press + Overhead Squat: 115x2+2+1, 125x2+2+1, 135x(2+2+1)x2
* Power Clean + Power Jerk: 155x2+1, 175x2+1, 185x2+1
* Snatch Pulls: 185x3x4
* 3 sets: 10 db side bends each side + 10 barbell twists each side

surprisingly light feeling day...no real heavy weights. felt good.

snatch grip
Gunny
Posts: 608
Joined: Sun Mar 07, 2010 8:56 pm

Re: Path to Righteousness

Post by snatch grip » Thu Nov 08, 2012 1:27 am

Wednesday 10/7/12

* Clean: 185x3, 205x2x4
* BTN Jerk: 200x3, 215x2x4
* Snatch Pull: 195x3x4
* Squat: 285x2x5

another pretty good feeling day.

snatch grip
Gunny
Posts: 608
Joined: Sun Mar 07, 2010 8:56 pm

Re: Path to Righteousness

Post by snatch grip » Fri Nov 09, 2012 2:56 am

Thursday, 11/8/12

* Power Clean + Push Press: 185x2(1+1), 205x2(1+1)x4
* Snatch Push Press + Snatch Balance: 135x2+1, 145x(2+1)x2, 155x(2+1)x2
* Clean Pulls: 245x3x4
* Squat: 155x5, 225x2, 255x2, 275x2, 295x1, 315x1.....this wasn't part of the program, but I'm trying to make the change over to the olympic squat from the LBBS and needed to get a feel of where I'm at. 315 felt pretty damn heavy...gonna take some time and reps.

pretty rough shoulder day...did alot of rolling and icing tonight

snatch grip
Gunny
Posts: 608
Joined: Sun Mar 07, 2010 8:56 pm

Re: Path to Righteousness

Post by snatch grip » Sat Nov 10, 2012 7:13 pm

Saturday 11/10/12

Started off with just 3 position technique work from top down. worked the position from the hang to power position to knee with hang snatches for several reps of 95, 115, 135...then begun going through the progression for all 3 positions from top down then full snatches of 135, 155, 165...175 seemed to be a sticking point today, even though technique was feeling pretty good today. a bit tentative with the shoulder though causing me to be a bit forward in the catch. 175 is normally a pretty easy lift, but just couldn't get it right today. dropped back down to 135 and just did a few singles at each weight back up to 175.

called it quits on the snatch there and just did 2 sets each from the hang of Pull, Pull, Clean at 175, 195, 215.

This was a session spent just trying to get comfortable with all the positions and drilling away at it. I'm thinking with the little injuries all over it might be a good idea to scale back on the number of snatch/clean days each week to maybe 3, and I could definitely use to add in conditioning days. Or I may get more into a one main lift per day program. Gonna take the rest of the weekend to think it through.

I dig big chicks
Staff Sergeant
Posts: 381
Joined: Wed Dec 16, 2009 5:53 pm

Re: Path to Righteousness

Post by I dig big chicks » Sun Nov 11, 2012 2:05 am

snatch grip wrote:
i need to start adding in daily ab work which i've been neglecting, anyone reading have suggestions? i'd like to do one exercise per day 4-5x per week.

I always had good success with 2x20: hypers, side crunches, crunches on a stability ball. You front squat, skip the crunches. I know some people swear by planks, but if you're front squatting 2x bw or more, they won't be difficult. If you're not, then why the fuck waste time with planks? Your core work will be mainly to prevent injury, not to specifically gain core strength. Your core strength will come from squatting and cleaning. Ab wheel stuff is good, blast strap/ trx equivalents, too. I knew a guy on the Polish Jr. National team who did sit-ups every day, 100 of them, on the incline board. Sets at every level, five sets of 20. Anything works for some people, nothing works for everybody.

If you focus on the O lifts, you will rarely work yourself in the Sagittal Plane; do some twists with a med ball or a plate, or a landmine.

If you're looking for a good couplet one day and decide you don't want to like yourself the next morning, do this:

Hold a 20/25 kg plate (or bigger kettlebell) in your hands at chest level, elbows tight to the side and at 90 degrees. Walk 20 yards, by twisting the plate to one side, hard, and then driving your knee up after the plate and stepping forward. Get to the end of the 20 yards, do 20 swings. Do this 5 times. Ab work and conditioning=done.

Whatever you do, never fucking do a GHD sit-up.

snatch grip
Gunny
Posts: 608
Joined: Sun Mar 07, 2010 8:56 pm

Re: Path to Righteousness

Post by snatch grip » Sun Nov 11, 2012 4:30 am

Great tips, very much appreciated!

snatch grip
Gunny
Posts: 608
Joined: Sun Mar 07, 2010 8:56 pm

Re: Path to Righteousness

Post by snatch grip » Tue Nov 13, 2012 1:57 am

Monday, 11/12/12

* Front Squat: 275x1x3
* Snatch: 115x3, 125x3, 135x2, 140x2, 150x1, 160x1x3
* Clean & Jerk singles: 155, 165, 175, 185, 195, 205, 215
* Clean pull doubles: 215, 225, 235

nothing too heavy outside of the front squats (unfortunately that's heavy for me) and everything felt good. no shoulder pain today. good day.

Post Reply