12.30.13 Training

• Snatch
• 3 @ 75% (55kg)
• 2.1 @ 80% (60kg)--only hit 1 on the first set
• 1.2 @ 85% (64kg)--only hit 1 on the second set
• 1.1 @ 90% (67kg)--hit 1 at 67, then Istvan had me hit 1 at 70, then made two attempts at 73 but missed. (Under it each time...just got work on the catch and the squat.)  I'll see if I can attach the videos.  This is very embarrassing because I don't just want to lift heavy, I want it to look pretty, too.  So, my technique needs some work...A LOT of work.  But I am patient.  :)

The first attempt...this one irritated my hammy a little when coming out of the squat.  Hence the pause and then the butt shooting up.

Second attempt...and so there it is in all it's ugly glory.  I'm only posting so I can look back and see how far I've come when my technique looks so much better.  :)

• Clean (blocks)
• 3.2 @ 80% (72)
• 2.1.2 @ 85% (77)--Istvan had me skip last set of 2
• 1.1 @ 90% (80)
• These felt so much better today! The progress is exciting.
• Back Squat
• 3.3 @ 80% (93)
• 2.3.2 @ 85% (98)--after first set, I dropped down to 85kg for 2x4.  Hamstring was just a little stressed out from the heavy snatching, I think.  And I may have tweaked my back a little, too.  It's been a little tight today, so we'll see how tomorrow feels.  (I actually squatted before the cleans today because the blocks were busy.

12.28.13 Training

• Power Snatch (blocks)
• 3.3.3 @ 80% (50kg)
• 3.2 @ 85% (53kg)
• Istvan had me do 1 set of 1 rep at 55kg.  Footwork and coordination felt really good today.
• Power Clean (blocks)
• 3.2.3 @ 80% (65kg)
• 2.3.2 @ 85% (68kg)
• Ended up doing the first two sets at 65kg, then the next two sets at 70kg, then two sets (2.1) at 75kg, and 1x1 @ 80kg.  Cleans have felt so terrible lately, so it felt really good to make some improvement here today.  Again, footwork felt better and my positions were just so much better.  Had a massage two days ago and I believe that it has made all of the difference for me.  My back is just so much looser and I can keep it tighter and more upright.  Istvan says 100kg from the blocks in 3 months...
• Back Squats
• 3.3.3 @ 80% (93kg)
• 3.2.3 @ 85% (98kg)
• Istvan changed my last set to two reps.  These also felt SO much better and stronger today.  Felt the hammy a little bit, but not too bad.  

Really good, positive training session today.  I earned a few compliments from coach, and those aren't given easily.  :)  Had a nice stretch session after work out.  Feeling good...inside and out.  (Other than the hammy...it would be perfect!)

12.26.13

After two days of less sleep and lots of junk food...not a great training day!

• Snatch
• 2.1 @ 80% (60kg)
• 1.2 @ 85% (64kg)
• 1.1 @ 90% (68kg)
• 1 @ 95% (71kg)
• During warm up, hit 55kg and felt the hamstring strain.  Istvan backed me down to 45kg and I did 4x2, focusing on technique.  Alex Lee was my main coach today and he was having me focus on some new positions.  I always feel a little torn listening to two different, very talented lifters who have two very different ways of lifting.  I appreciate all the pointers and coaching, I just feel stuck sometimes...not knowing who to follow. Meh...
• Clean & Jerk (these actually got cancelled due to the hammy, but here is what was supposed to happen)
• 1+2, 1+1, @ 80% (72kg)
• 1+1 @ 85% (76kg)
• 1+1 @ 90% (81kg)
• 1+1 @ 95% (85kg)
• Super bummed not to be hitting heavier numbers today.  Seems like it's been forever....
• Front Squat
• 4.3.3 @ 80% (78kg)
• 2.3.2 @ 85% (83kg)
• Only did first two sets at 78kg, then Istvan had me drop down to 75kg and do 4x2.  Weaksauce...  It's just a day and rest will be good for the hammy.  As Istvan reminded me, not every day is a PR day.  I am not a robot.  I am a human...not on steroids.  Ha!  Love that guy!  But seriously...appreciate the perspective and the caution he exercises in regard to my injury.  In another situation, and under different coaching, I could see myself being pushed along anyway...and I wouldn't have the courage to say no.  So, I appreciate this new way to look at things and seeing the big picture.  

Training 12.24.13

• Power Snatch
• 2.1.2 @ 80% (50kg)
• 1.2 @ 85% (52kg)
• 1.1 @ 90% (55kg)
• Istvan said technique looked good today (yay!) so he had me only do one power snatch at 55Kg and then one at 60kg.  Then he had me go for a PR at 62kg, which I was able to hit.  Had me attempt another PR at 65kg...which I caught in the power position but then ended up squatting.  So, I know I'm capable of it and this is good.  Istvan says that if I can power 65kg then I can snatch 80kg from the ground.  But honestly, the technique progress is the most exciting to me as that is my number one limiting factor.  I have a video of the PR.  Have to see if I can post it.
• Clean (blocks)
• 3x3 @ 75% (67kg)
• 2x2 @ 80% (72kg)
• Only did one set at 65kg, then dropped down to 60kg and did 5x3.  Technique here is sloppy.  Need to rise with chest and keep the bar close.
• Deadlift (Romanian)
• 5x4 (choose your weight)
• Did a set at 85kg, two sets at 90kg, and two sets at 95kg.  Stayed fairly light so as not to aggravate the tweaked hamstring any further.  

12.23.2013

• Snatch (blocks)
• 2x3 @ 75% (56kg)
• 2x2 @ 80% (60kg)
• 3x1 @ 85% (64kg)
• First time ever snatching from blocks.  Did one set at 56kg and then Istvan had me go back down to 45kg for 2x4.  My technique improved after two sets so I moved up to 50kg and did 3x4.  Working from the blocks is eye opening.  I've known that most of my technique issues are with the second pull...not reaching full extension, bumping the bar instead of brushing...but these drills really show it.  It's hard not to feel defeated working at a fraction of capacity and Istvan is very good at reassuring me that it will come.  And I am patient and trusting.  
• Push Jerk
• 3x3 @ 80% (67kg)
• 3x2 @ 85% (71kg)
• Did 72kg instead of 71.  Don't know my true push jerk max, so I just based it off of 84kg.
• Back Squat
• 4.3.3 @ 80% (93kg)
• 3.2.3 @ 85% (98kg)
• Finally starting to feel some strength returning and in the new, controlled and correct positions, so this is very encouraging.  I don't know if my weakened state is a matter of being in new positions, the recent weight loss or a combination of the two...but it feels good to be moving up.  At 85%, I ended up only doing 2 sets (one of 2, one of 3).  
• Weighted Ring Dips
• 5x2 with 15lbs
• all unbroken--VERY happy about this as this has been a huge weakness for me
• Butterfly Pull ups
• 1 set of 10
• I cannot even tell you how awesome these feel.  Losing 18#'s makes a HUGE difference.  Even though I am no longer competing in CF, I want to continue to hit some of these higher skills and strict  upper body strength to simply maintain what I have developed thus far.  

12.21.13 Training

• 1 RM Muscle Snatch
• 50kg

* First time ever doing these.  I can see how this is really going to help me keep a vertical bar path.

• 1 RM Muscle Clean
• 60kg

*Attempted 65kg, but ended up re-bending the knees.  Truth be told, I bent slightly on the 60kg clean, too.  These felt SUPER awkward, but are most needed since my clean feels like a hot mess right now.

• Front Squats
• 2x3 @ 80% (78kg)
• Did one set at 75kg and one set at 78kg
• 2x2 @ 85% (83kg)
• 1x1 @ 90% (88kg)
• This last rep wasn't real pretty but Istvan said that I was in control and kept my positions, so that is a win.  These new positions are not as strong. Patience!

*Rested yesterday.  Weighed in today at 73.9 kg.  Will rest again tomorrow.  Slight tweak of the left hamstring today--right at the insertion point into the glute--during warm up stretches (flamingo).  Maybe went too deep too fast??? Ice, lacrosse ball and ibuprofen today and tomorrow.  

12.19.13 Training

• Power Clean
• 2x2 @ 75% (60kg)
• 2x2 @ 80% (64kg...did 65kg)
• 2x1 @ 85% (68kg)

*These were really easy.  Don't know what my true 1 rep max power clean is...but just focused on technique and more leg drive.

• Clean (blocks)
• 3x2 @ 75% (68kg)
• 3x2 @ 80% (72kg)

*These felt awkward today.  Ended up doing 5x2 at 75% only.  (I spent too much time and effort on the warm up sets.)  Need to keep the bar closer.

• Snatch Pull (blocks)
• 2x3 @ 100% (75kg)
• 3x2 + 10kg (85kg)

*Ended up doing only 1 set of 2 at 85kg and then Istvan had me to 2x3 at 95kg.  These felt REALLY good.  

Rest day tomorrow!

12.18.13 Training

• Snatch Pull (high pull if 75% or below, otherwise regular pull) + Snatch
• 1+2, 2+1 @ 75% (56 kg)
• 1+1, 1+1 @ 80% (60kg)
• 1+1 @ 85% (64kg)

* Took me a long time to warm up today and legs seemed tired.  I completed the first set at 75% and then Istvan had me drop back down to 50 kg and do 3 x 1+2 at that weight.  Legs felt fatigued coming out of bottom and stability in the arms was lacking.

• Push Jerk (rack)
• 2x2 @ 75% (63kg)
• 2x2 @ 80% (67kg)
• 3x1 @ 85% (71 kg)--but only did 70kg

*I really have no clue what my max is here, so I based it off of 85kg.  These were really quite easy, so it was a good opportunity to focus on nailing technique.  These felt a lot more stable today then my typical CF push jerk.  Ha!  Technique is coming along.

• Front Squat
• 3x3 @ 85% (83kg)

*Istvan cancelled squats for the day due to tired legs with the snatches.  

My quads and flexors are still a little tight.  It will be interesting to see how my body adapts to the new training.  Istvan is aware will program accordingly.  Time will tell.  

Traps are also sore...probably from clean pulls yesterday.  Also, did a lot of ring muscle up work yesterday.  Will need to move that kind of work to later in the week and definitely not do it the day before a heavy technique day.  

12.17.13 Training

• Clean (from blocks)
• 6x2 @ 75% (66kg)

• Snatch Pull
• 3x3 @ 100% (75kg)
• 2x3 @ 100% + 10kg (85kg)
• These felt really good...final rep at 85kg was a little tough.

• Romanian Deadlift
• 5x4--Choose your weight
• Stayed at 85kg and really focused on form.  Pretty easy.

Still a little tight through the quads and flexors.  Otherwise, great.

12.16.13 Training

• Power Snatch (from blocks)
• 6x2 @ 75% (46kg)

*First time working from the blocks today (ever).  Very light.

• Jerk (rack)
• 3x2 @ 70% (64kg)
• 2x2 @ 75% (68kg)

*First time really being coached by Istvan on the jerk.  Very light.  Feet need to be at 10 and 4!

• Back Squat
• 2x3 @ 80% (93kg but did at 90kg to focus on technique)
• 2x2 @ 85% (99kg but did at 95kg)
• 2x1 @ 90% (104kg but stayed at 95kg...too ugly for Istvan!) :)

Body feels pretty good today.  A little tight and sore through my hip flexors and upper quads, but not too bad.

In the Beginning, There Were Goals

The decision to switch from competitive CrossFit (which I've been doing for almost two years) to competitive Olympic Weightlifting was not made lightly.  I've absolutely loved CF and have been on the precipice of making some really huge gains, competitively speaking.  But to make a really long story short, at this time in my life, I simply am not willing to make the financial or time commitment that it would take for me to compete at that high of a level.  Recovery gets harder with each passing year.  And if, while training for this "functional fitness", you've become too sore, stiff, or injured to hold or play with your children...well, then...there's a problem!  And lastly, there are just too many elements outside of my control which make goal planning and competing extra difficult.

So...enter Istvan.  The Romanian Wonder.  A national champion and member of his country's national team many times over.  He's the head coach of our gym's oly club and a phenomenal resource and guide in the world of Oly lifting.  To train under such expertise is, quite simply, the opportunity of a lifetime.  So when he told me that I was capable of much more (read: BELIEVED in me), I listened.

So here I am.  BELIEVING what Istvan is telling me--following his programming and putting in the work.  Our goal is to take a medal at nationals this coming July in the 75kg class, Senior Division.  I need to add about 40kg to my total (currently 165kg; 75kg snatch, 90kg clean and jerk) and to fix some poor technique habits that I picked up doing CF.  It will be a lot of work, but I am ready for it.  I'm hungry for success, ready to prove myself, and most importantly, BELIEVE that I can.  

So with that...let's get this party started!