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"

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

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

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!!