Mon Dec 26, 2011
A.) Power Snatch + 2 Snatch @ 70% x2, 75% x 3 (90# x 2, 100# x 3)
B.) Split Jerk @ 75% x 5r x 3 (105# x2, 110# x 1)
C.) Clean Pull @ 93% x 5r x 5 (135# x 2, 140# x 3) - feeling stronger and getting better extension
D.) Back Squat @ 65% x 6r, 70% x 6r, 75% x 6r, 80% x 2r x 5 (130#, 140#, 150#, 160# x5) - Squats are getting stronger as well. 150# for 6 reps I'm pretty sure is a PR for me, no more left in the tank though.
E.) Strict Knees to Elbows x 15r x 3
Sat Dec 24, 2011
A.) Snatch @ 70% x 3, 75% x 2, 80% x 2r x 1, 80% x 1 (90# x 3, 95# x 2, 100# x 1, 100# x 1)
B.) Clean & Jerk @ 70% x 3, 75% x 2, 80% x 2r x 1, 80% x 1 (105# x 3, 115# x 2, 121.5# x 1, 121.25# x 1)
C.) Snatch Shrug @ 105% x 5r x 8 (105# x 8) - Didn't use the 135# as I couldn't get the proper shrug happening. Don't think the 105# was quite enough because my traps were not fatigued.
D.) Romanian Deadlift @ 65% of clean x 5r x 8 (95# x 8)
Fri Dec 23, 2011
A.) 3 pos Snatch (floor, knee, mid thigh) @ 65% x 2, 70% x 3 (75# x 2, 85# x 3)
B.) Snatch Pull @ 90% x 2r x7, 90% x 3r x 5 (115# x 5)
Called it a day. No energy, tired and hungry.
Tuesday, December 27, 2011
Thursday, December 22, 2011
Training: Dec 20 & 21
Wednesday, December 21, 2011
A.) Power Clean x 1 + Clean x 2 @ 65% x 3, 70% x 3 (105# then 115#)
B.) Clean High Pull @ 70% x 3r x 5, 75% x 2r x 5 (115# then 120#)
C.) Snatch Balance @ 60% x 2r x 3, 65% x 2r x 3, 70% x 2r x3 (85# then 100# then 115#)
D.) Push Press @ 75% x 5r x 5 (85# for all)
E1.) 10 Walking Lunges Slow x 3
E2.) 30 sec Front Bridge Hold x 3
Tuesday, December 20, 2011
A.) Power Snatch x 2 + Snatch @ 65% x 2 sets, 70% x 3 sets (85# then 95#)
B.) Split Jerk @ 75% x 2r x 3, 75% x 3r x 3 (105# for all)
C.) Clean Pull @ 90% x 2r x 7, 90% x 3r x 5 = (130# for all)
D.) Back Squat @ 60% x 8r, 65% x 8r, 70% x 6r, 70% x 2r x 6 (120#, 130#, 140#, 140# x6)
E.) Knees to Elbows x 15r x 3
Next meet is coming up January 28, 2012 in Edmonton AB... building up to get closer to that qualifying score!
A.) Power Clean x 1 + Clean x 2 @ 65% x 3, 70% x 3 (105# then 115#)
B.) Clean High Pull @ 70% x 3r x 5, 75% x 2r x 5 (115# then 120#)
C.) Snatch Balance @ 60% x 2r x 3, 65% x 2r x 3, 70% x 2r x3 (85# then 100# then 115#)
D.) Push Press @ 75% x 5r x 5 (85# for all)
E1.) 10 Walking Lunges Slow x 3
E2.) 30 sec Front Bridge Hold x 3
Tuesday, December 20, 2011
A.) Power Snatch x 2 + Snatch @ 65% x 2 sets, 70% x 3 sets (85# then 95#)
B.) Split Jerk @ 75% x 2r x 3, 75% x 3r x 3 (105# for all)
C.) Clean Pull @ 90% x 2r x 7, 90% x 3r x 5 = (130# for all)
D.) Back Squat @ 60% x 8r, 65% x 8r, 70% x 6r, 70% x 2r x 6 (120#, 130#, 140#, 140# x6)
E.) Knees to Elbows x 15r x 3
Next meet is coming up January 28, 2012 in Edmonton AB... building up to get closer to that qualifying score!
Monday, August 1, 2011
Training Days and Questions to Answer
I had a good conversation with a client today before my workout about knowing what you want and knowing what works for you. She said that we was very happy with her decision to switch from group classes to personal training, because she knows she gets the one-on-one attention specifically for her. She said that she likes knowing that if she needs more rest she can take it without worrying about holding other people back, or if she is ready to go then she can just go. This client used to take a group class with a friend, but found that the friend was turning it into a contest and she didn't like that. She wanted to workout for her and only her.
This was a HUGE realization on her part. She is able to identify and know what she likes and needs to succeed. Having a friend constantly remind her of the things she shouldn't be doing was not positive or constructive to this client's ability to change her habits.
This made me think... Do you know what you NEED / WHAT out of your fitness program? Do you KNOW what type of environment you need to succeed? Everyone is different. Each person thrives in different environments.
Some things to think about when it comes to finding your ideal environment to reach your maximum potential for success...
1) Personal Training or Group Classes
2) Male or Female Trainer
3) Personality of your Trainer (not every trainer works for everyone)
4) Goals
5) Willingness to Schedule in your Workout no matter what
6) Nutrition and family at home
I'd like to hear some of my readers thoughts and opinions about themselves and how these things come into play for them.
Monday, August 1, 2011
A.) 3 position snatch 65% x 3 x 5; 1 min rest 85-85-85-85-85#
B.) 2 power jerk + 1 split jerk 65% x 5 sets; 1 min rest 105-105-105-105-105#
C1.) Snatch Pull 85% x 5 x 5; rest 0 105-105-105-105-105#
C2.) Box Jump x 4 x 5; rest as needed 30"-30"-30"-30"-30"
D.) GHD Situps x 10 x 3; 20 sec rest
E.) 3 position Roman Chair Situps x 21 x 2
Sunday, July 31, 2011
Rest Day
Saturday, July 30, 2011
TEST DAY :)
A.) Max Snatch 117.5#... same as last week, but feeling faster
B.) Max Clean & Jerk 140#... 5# more than last week, tried 142.5# but just couldn't stand up with it
C.) Max Front Squat 147.5#... 7.5# more than last week, feeling stronger
D.) Strict Chinups weighted 4-2-1 30# (4) - 47# (2) - 53# (1)... almost back to my all time best of 60# for one rep. I will be there quickly!
E.) Good Morning x 10 x 3 65#-70#-70#
Friday, July 29, 2011
Rest day
Thursday, July 28, 2011
A.) Split Jerk - max for day; 80% x 2 x 2 145# then 117.5#-117.5#
B.) Jerk Dip Squat off rack 90% x 3, 95% x 3, 100% x 3 155#-175#-195#
C.) Snatch Push Press 70% x 5, 80% x 5 x 2 85#-95#-95#... felt fast
D.) Max strict Pullups x 3 15-10-10
Wednesday, July 27, 2011
A.) Snatch Complex (PS + S) 50% x 2, 60% x 3, 70% x 3 75#-80#-85#
B.) Clean Pull 97% x 3 x 3 145-145-145#
C.) Clean Deadlift 105% x 2 x 3 165-165-165#
D.) Clean Pull 95% x 3 x 3 135-135-135#
E1.) Back Squat 81% x 2 x 5 145-150-155-160-160#
E2.) Squat Box Jumps x 3 x 5 34"-34"-34"-34"-34"
This was a HUGE realization on her part. She is able to identify and know what she likes and needs to succeed. Having a friend constantly remind her of the things she shouldn't be doing was not positive or constructive to this client's ability to change her habits.
This made me think... Do you know what you NEED / WHAT out of your fitness program? Do you KNOW what type of environment you need to succeed? Everyone is different. Each person thrives in different environments.
Some things to think about when it comes to finding your ideal environment to reach your maximum potential for success...
1) Personal Training or Group Classes
2) Male or Female Trainer
3) Personality of your Trainer (not every trainer works for everyone)
4) Goals
5) Willingness to Schedule in your Workout no matter what
6) Nutrition and family at home
I'd like to hear some of my readers thoughts and opinions about themselves and how these things come into play for them.
Monday, August 1, 2011
A.) 3 position snatch 65% x 3 x 5; 1 min rest 85-85-85-85-85#
B.) 2 power jerk + 1 split jerk 65% x 5 sets; 1 min rest 105-105-105-105-105#
C1.) Snatch Pull 85% x 5 x 5; rest 0 105-105-105-105-105#
C2.) Box Jump x 4 x 5; rest as needed 30"-30"-30"-30"-30"
D.) GHD Situps x 10 x 3; 20 sec rest
E.) 3 position Roman Chair Situps x 21 x 2
Sunday, July 31, 2011
Rest Day
Saturday, July 30, 2011
TEST DAY :)
A.) Max Snatch 117.5#... same as last week, but feeling faster
B.) Max Clean & Jerk 140#... 5# more than last week, tried 142.5# but just couldn't stand up with it
C.) Max Front Squat 147.5#... 7.5# more than last week, feeling stronger
D.) Strict Chinups weighted 4-2-1 30# (4) - 47# (2) - 53# (1)... almost back to my all time best of 60# for one rep. I will be there quickly!
E.) Good Morning x 10 x 3 65#-70#-70#
Friday, July 29, 2011
Rest day
Thursday, July 28, 2011
A.) Split Jerk - max for day; 80% x 2 x 2 145# then 117.5#-117.5#
B.) Jerk Dip Squat off rack 90% x 3, 95% x 3, 100% x 3 155#-175#-195#
C.) Snatch Push Press 70% x 5, 80% x 5 x 2 85#-95#-95#... felt fast
D.) Max strict Pullups x 3 15-10-10
Wednesday, July 27, 2011
A.) Snatch Complex (PS + S) 50% x 2, 60% x 3, 70% x 3 75#-80#-85#
B.) Clean Pull 97% x 3 x 3 145-145-145#
C.) Clean Deadlift 105% x 2 x 3 165-165-165#
D.) Clean Pull 95% x 3 x 3 135-135-135#
E1.) Back Squat 81% x 2 x 5 145-150-155-160-160#
E2.) Squat Box Jumps x 3 x 5 34"-34"-34"-34"-34"
Wednesday, July 27, 2011
Tuesday, July 26, 2011
A.) Muscle Snatch, find max for the day; 85#
B.) Power Snatch 80% x 2 x 3; 100#
C.) Rack Jerk, find max for day, then 80% x 1 x 3; 145# (failed twice on 155#) - 117.5# - 117.5# - 117.5#
D.)
E1.) Weighted Pullup 3-3-1-1; 26.5# (3) - 31# (3) - 44# (1) - 50# (1)
E2.) Walking Lunge with 3 mini pulses x4/leg x 4; 65# - 65# - 65# - 65#
F.) Weighted Good Mornings @ 3020 x 8 x 3; 55# - 65# - 65#
G1.) Hanging Knee Ups @ 2020 x 18 x 3
G2.) Incline Leg Kicks x 30 x 3
B.) Power Snatch 80% x 2 x 3; 100#
C.) Rack Jerk, find max for day, then 80% x 1 x 3; 145# (failed twice on 155#) - 117.5# - 117.5# - 117.5#
D.)
E1.) Weighted Pullup 3-3-1-1; 26.5# (3) - 31# (3) - 44# (1) - 50# (1)
E2.) Walking Lunge with 3 mini pulses x4/leg x 4; 65# - 65# - 65# - 65#
F.) Weighted Good Mornings @ 3020 x 8 x 3; 55# - 65# - 65#
G1.) Hanging Knee Ups @ 2020 x 18 x 3
G2.) Incline Leg Kicks x 30 x 3
Monday, July 25, 2011
Monday, July 25, 2011
A.) Snatch 77% x 1 x 3 100-100-100#
B.) C&J 72% x 1 x 3 115-117.5#-117.5#
C.) Snatch Pull 97% x 3 x 3 115-115-115#
D.) Snatch Deadlift 105% x 3 x 3 125-125-125#
E1.) Front Squat 81% x 3 x 5 115-115-115-115-115#
E2.) Squat Box Jump x 3 x 5 30"-30"-30"-30"-30"
F.) Reverse Hypers 24 reps x 3
G.) 3 position Roman Chair Sit Ups (2R, 2C, 2L) 24 reps x 3
B.) C&J 72% x 1 x 3 115-117.5#-117.5#
C.) Snatch Pull 97% x 3 x 3 115-115-115#
D.) Snatch Deadlift 105% x 3 x 3 125-125-125#
E1.) Front Squat 81% x 3 x 5 115-115-115-115-115#
E2.) Squat Box Jump x 3 x 5 30"-30"-30"-30"-30"
F.) Reverse Hypers 24 reps x 3
G.) 3 position Roman Chair Sit Ups (2R, 2C, 2L) 24 reps x 3
Saturday, July 23, 2011
69 days until the 2011 Tork Open
I'M BAAAAAACK!!!
After some time off from strict weightlifting style training to focus on healing some injuries and strengthening smaller muscle groups, I'm back on strict Olympic Weightlifting and gearing up for this season of competitions.
My competition schedule for this season is as follows:
Oct-1, 2011 Tork Open, Calgary AB
Nov-19, 2011 Alberta Weightlifting Provincials, Edmonton AB
Jan-28, 2011 Hokkaido Cup, Edmonton AB
March-31, 2011 Western Canadian Championships, Edmonton AB
Stay tuned for more updates regarding my programming, training, videos, and progress!!
After some time off from strict weightlifting style training to focus on healing some injuries and strengthening smaller muscle groups, I'm back on strict Olympic Weightlifting and gearing up for this season of competitions.
My competition schedule for this season is as follows:
Oct-1, 2011 Tork Open, Calgary AB
Nov-19, 2011 Alberta Weightlifting Provincials, Edmonton AB
Jan-28, 2011 Hokkaido Cup, Edmonton AB
March-31, 2011 Western Canadian Championships, Edmonton AB
Stay tuned for more updates regarding my programming, training, videos, and progress!!
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