Training 1.30.14

• Snatch
• 4x2 @ 55kg
• 1x1 @ 60kg
• C&J
• 4 x 1+1 @ 65kg

Workout cut way back again today.  Everything just felt off.  I felt like I was focused and my heart isn't as heavy today, but the bar doesn't lie.  My technique just felt shoddy.  I was frustrated, didn't know why and wanted some coaching, but I think coach didn't want to do any correcting tonight.  No more pressure and worry needed on the mental aspect than necessary.  He always has a plan and I trust that it's what is best for me.  

Training 1.29.14

Istvan cut my workout for today way down--taking in to account the events of yesterday for my family.  I am grateful.  Today was still hard and my heart hurts.

• Snatch
• 2.2 @ 55kg
• 2.2.1 @ 59kg
•  Power Clean
• 2.2 @ 65kg
• 2.2.2 @ 68kg
• Back Squat
• 3.2.3 @ 85kg
• 3.2.2 @ 90kg

Also had snatch grip presses programmed for today, but those got cancelled all together.  Hoping for a good night's sleep and I'll train again tomorrow evening.  Thursdays are usually rest days, but since I'll be out of town this weekend for the funeral, I will train tomorrow.  The iron can be so therapeutic.

Training 1.28.14

• Power Clean (blocks)
• 3.3.3 @ 75% (68)
• 2.3.3 @ 80% (72)
• Clean Pull
• 3.3 @ 90% (81)
• 3.3.3 @ 100% (90)
• Back Squat
• 3.3 @ 80% (78)
• 2.3.2.3 @ 85% (83)
• Drop Snatch
• 3.3.3.3 @ 45kg

Had to go in early today and train on my own (others were there lifting, too, just not a coach coaching) because the boys have gymnastics on Tuesday evenings.  So, I'll likely have to do that every Tuesday.  

My heart is heavy today.  I learned that one of my young cousins--21 years old--took his own life this morning.  My heart aches for his family.  I've been squeezing my little ones a little tighter today.  Life can be so hard and unpredictable.  I just want them to know that they are loved...and will always be loved...no matter what.  

Training 1-28-14

• Power Snatch (blocks)
• 3.3 @ 75% (47)
• 2.3 @ 80% (50)
• 2.1.2 @ 85% (53)
• These felt easy...but I'm not really sure how they looked technique wise.  Class was busy and I didn't get a lot of attention tonight.
• Snatch Pull
• 3.3 @ 90% (70)
• 3.3.3 @ 100% (78)
• Same scenario as above...easy but not a lot of direction.
• Back Squat
• 3.3 @ 80% (93)
• 3.3.2.2 @ 85% (100)
• These didn't feel too great technique wise.  Not a lot of direction given again.  Class was busy and my groin feels so tight bilaterally, despite the stretching pre and post workout.

So, today marks the first day of tax season.  Which means that I am basically a single mother for a couple of months.  It means changing my workout time to the late afternoon and evenings...also known as the busiest time at the gym.  There is not a kids area in our gym, which makes it difficult for them to stay occupied long enough for me to train and for me to completely focus on my workout instead of having multiple interruptions from kiddos.  I'm hoping that tonight is not an indication of how things will play out over the next two months.  The gym is the place that recharges me...a place where I have just "me" time.  When I have the kids with me, I don't get that re-charge that I so desperately need as a mother of little ones.  Not to mention, it is stressful...making sure they are safe, and not disturbing anyone else, and hopefully not being subjected to some of the garbage that often is present in those type of settings.  Anyway...trying to keep my chin up and to think of a solution that would work.  If the evening classes are going to be so big and coaching spread so thin, I think I may just start going in the afternoons and working on my own.  It's not ideal, but it may be the best solution for my sanity. Time will tell...  

Training 1.25.14

• Clean Pull
• 3.3.3 @ 90% (81)
• 3.2 @ 100% (90)
• These feel great.
• Push Press
• 3.2.3 @ 80% (67)
• 2.3.2 @ 85% (70)
• These were really hard today.  I don't know if it was a case of being the end of the week, or the fact that this was the third time doing push presses in a week, or what...but it was awful.  

I had intended to do some body building afterwards (dips and abs) but I felt so wrecked that I decided to come home and soak in a hot bath and stretch instead.  I am still feeling a little sick with a cold, so it's probably best.

Training 1.24.14

Competitor class with Panda coaching as Istvan is away at a meet for the weekend.  Since I maxed on Wednesday, we stayed lighter and just focused on technique.

• C&J
• 1+2; 1+1 @ 80% (72)
• 1+1; 1+1 @ 85% (76)
• 1+1 x 3 sets @ 90% (81)
• Snatch
• 2.2 @ 75% (59)
• 2.1.1.1 @ 80% (62)
• 1.2.1 @ 85% (66)
• On the set of 2, I actually missed the first attempt...then walked away for a bit, came back and hit a double.  
• Deadlift
• 3.4 @ 80% (110)
• 3.3.3 @ 85% (118)
• These were really hard for me.  That first rep!!!

Training 1.22.14

• Snatch
• 3.2 @ 75% (56)
• 2.2 @ 80% (60)
• 1.2 @ 85% (64)
• 1.1.1 @ 90% (71)
• Istvan had me cancel the reps at 90% and did the following...
• 1 @ 68kg
• 1 @ 70kg
• 1 @ 73kg
• 1 @ 77 kg (pr attempt)---> miss
• Over my head
• 1 @ 77kg ----> miss
• Almost locked it out!  Here's a vid.

• 1 @ 78kg------> PR!!!!!
• The pull on this felt great. Going up one kg was a good call on coach's part, I think.  It slowed me down just enough to settle in at the bottom.  And the vid...

• Snatch Pull
• 4.3.3 @ 100% (78)
• These felt great!
• 3.3.3 + 10kg (88)
• Istvan cancelled the sets at 88kg due to PR today.
• Back Squat
• Was supposed to do working sets at 85 and 90% today, but due to PR, Istvan changed to the following.
• 3.2.2 @ 80% (95)
• 2.1.1.1 @ 85% (100)
• Snatch Grip Push Press
• Supposed to be at 85%, but I don't have a PR in this movement yet, so Istvan said to do the sets at 60 kg. 
• 4.3.3.3.3 (60)

Great day!  I'm feeling very good, confident, encouraged but mostly just GRATEFUL.  I don't take a single day of this for granted.  Life is good and I am blessed.  

Rest day tomorrow.  Massage tonight and a chiro appointment in the morning.  Ordered some new Oly shoes and they should arrive next week.  See???  Life is so, so good!

Training 1.21.14

• Power Clean--blocks
• I don't really know what my 1 rep power clean is...I haven't maxed it in about a year.  So I based my percentages off of 82kg.  I've hang-power cleaned 84 kg before in a comp, so Istvan said he would watch my reps and adjust accordingly.
• 3.3 @ 75% (62)
• 2.2 @ 80% (66)
• 2.2 @ 85% (70)
• Istvan had me only do 1 rep of the second set.
• 1.1.1 @ 90% (74)
• Istvan had me skip these altogether and I did the following.
• 2 @ 75kg
• 1 @ 80kg
• 1 @ 85kg--PR!!!
• 1 @ 90kg--PR!!!
• This felt relatively easy but I didn't move my feet and elbows as well as I would have liked.  Coach said I have the power to power 100kg right now, but he cut me off because he didn't like my form.  :)  Said I have a lot of power, but I need to learn how to use it right.  So...we'll be doing some more technique work (clean pulls) from the blocks next week.  Here's a video.

• Front Squat
• 3.2.3 @ 80% (78)
• 2.3.3 @ 85% (83)
• 2.1.1 @ 90% (88)
• Feeling much stronger on these!  Yay!
• Drop-Snatch
• 4.3.4.3.4.3 @ 45kg

Training 1.20.14

• Power Snatch (blocks)
• 3.3 @ 75% (47)
• 2.3.2 @ 80% (50)
• 2.1.2 @ 85% (53)
• Felt like I was swinging these out today.  My back is still pretty tight from last week.  Excited for my massage in two days!
• Push-Press
• 3.3.3 @ 80% (67)
• 2.3.2.2 @ 85% (70)
• These were brutal today...after having done them just two days ago.  I was happy when they were over.  :)  Shoulders were kind of achy.
• Back Squat
• 4.3.3 @ 80% (93)
• 3.2.3 @ 85% (99)
• Actual
• 4.3 @ 80% (93)
• 3 @ 100kg
• 2 @ 105kg
• 3 @ 100kg
• Felt good to squat heavy today!
• Drop Snatch (added to the programming at the last minute today--stayed light for legs)
• 4.3.4.3 @ 40kg
• Legs definitely were tired after squats, but overall, these were good.

Training 1.18.14

• Push Press
• 4.4 @ 70% (56)
• 4.3 @ 75% (60)
• 2.2 @ 80% (64)
• Front Squat
• 2.3.2.3 @ 80% (78)

Then I added some body building.  Did 4 rounds of 10 pushups and 25 situps.  Slow and controlled...solid movements.

Training 1.17.14

Competitor Weightlifting Class tonight.  I look forward to the atmosphere, but I don't like lifting this late in the day, I think.  I just feel tired after a day of chasing kids and keeping up with things around the house.  My programmed reps and sets were supposed to be very different from what Istvan actually had me do tonight.

• Snatch
• 1.2.1 @ 80% (60)
• 1.1 @  85% (64)
• 1.1 @ 90% (68)
• 1 @ 95% (71)
• Actual
• 2.2 @ 50kg
• 1 @ 60kg
• 1 @ 65kg
• 1 @ 68kg
• 1 @ 70kg
• 1 @ 73kg
• 1 @ 76kg--missed--out front
• 1 @ 77kg--missed--behind
• These are weights I definitely have.  Pulls are easy.  Gotta keep working footwork and the catch.
• C&J
• 1+3 @ 75% (68)
• 1+1; 1+1 @ 80% (72)
• 1+1 @ 85% (76)
• 1+1 @ 90% (81)
• Actual
• 1+3 @ 75% (68)
• 1+1 @ 72kg
• 1+1 @ 77kg
• 1+1 @ 80kg
• 1+1 @ 85kg
• 1+1 @ 90kg
• 1+1 @ 95kg--racked it but couldn't stand it up...stayed too long in the bottom.  Think I was just surprised by how easy the pull was.
• 1+1 @ 95kg--racked it, but didn't stand it up.  Drove hard out of the bottom but I think legs were just tired. 
• Again...pulls were easy.  Now I just have to add more strength----> SQUATS!!!!!

Overall, I am pleased with tonight.  I know I am capable of so much more and this keeps me fired up and excited to continue to keep working hard and trusting my coach and the process.   

Training 1.15.14

Since I switched to weightlifting a month ago, I don't think I've been awakened by my alarm a single time.  I'm up before the alarm...and several times during the night...and I'm finding it hard to go back to sleep.  I try to be diligent about my sleep because I know how important it is for recovery and for being a happy wife and mother.  :)  Anyway...I've been exhausted...not resting as well.  I mentioned this to Istvan this morning, and he told me I need to calm down.  Not think about weightlifting so much.  Leave it at the gym.  My nervous system is too wound up.  So...basically...he told me to get a life!  Ha!  But really...I KNOW what he is saying, and he is right.  I could stand to think a lot less about weightlifting, but it's not like I'm obsessing about it. And how can I help those middle of the night intrusions???  I'm really going to try to make my days more purposeful with the kids.  After all, they are my number one priority and weightlifting is simply a means to recharge me so I can do what I do with them, day in and day out.

• Clean (blocks)
• 75% 3.3 (68)
• 80% 2.3 (72)
• 85% 2.1 (76)--cancelled last set and moved up
• 90% 1.1 (81)--cancelled last set 
• High Pull Snatch + Snatch
• 80% 2+2; 1+2 (50)--changed to 45kg
• 85% 1+2; 2+1 (53)--changed to 50kg
• 90% 1+1; 1+1 (56)--changed to 53kg
• Back Squat
• 85% 3.2.2.3 (99)--changed to 95kg and final set was a set of 2...not 3

Ready for a rest day tomorrow! I've been very diligent about my stretching this week, but I am so tight and tired.  Have an appointment with the chiropractor tomorrow and a massage lined up for next week.

Training 1.14.14

• Snatch (blocks)
• 75% 3.3 (56)
• 80% 2.2.2.2 (60)
• First set at 60. Next three sets at 55 (back is pretty tight and fatigued from yesterdays DL's and had trouble staying tight).  As I warmed up more, my technique and footwork was much better, so Isvan had me hit 1 rep at 60 again.  Then a set of 2 at 60.  They were MUCH improved.
• Jerk
• 75% 3.3 (68)
• 80% 2.2.2 (73)
• 85% 1.1.1 (77)
• Front Squat
• 75% 4.3 (74)
• 80% 3.2.3.2
• Hip flexors very tight.  Had a good stretch session post training.
• Drop Snatch
• 40 kg 3.2.3.2.3
• I can really feel and see how these are going to help technique immensely.  Mostly with footwork and staying tight in the catch.

Training 1.13.14

• High Snatch Pull
• 85% 4.3.4.4 (64)
• Snatch Pull
• 100% 4.3 (75)
• Deadlift
• 80% 4.3.3.3.3 (110)
• Back Squat
• 75% 4.3 (87)
• 80% 3.3.3 (93)
• Drop Snatch
• 35 kg 3.3.3.3

Today's session left me feeling a little like a baby deer attempting to walk for the first time.  :)  A good stretch session afterwards really seemed to help.  Also learned that I squat crooked.  Istvan would straighten my hips, but it seriously felt like I was so crooked when he told me I was finally straight.  Not good.  Made an appointment with a chiropractor for later this week.  Perhaps it's an alignment issue.

Training 1.10.14

Tonight was our very first competitor weightlifting class at the gym.  Such a great energy and what an epic night!  There were so many PR's and just some great lifting all around.  I was a little worried about working out in the evening...I usually lift first thing in the morning.  Although I had been looking forward to this day all week, I actually went in feeling kind of tired and run down.  But, I just focused on keeping my mind focused and fired up, and good things happened.

• Snatch
• 80% 2.1 (58)
• 85% 1.1 (62)
• 90% 1 (66)--actually did 64
• 95% 1 (69)--actually did 70
• PR attempt @ 74--miss
• PR attempt @ 75--PR!!!!
• Pull always feels easy--still need better footwork!
• C&J
• 80% 1+2; 1+1 (70)
• 85% 1+1 (75)
• 90% 1+1 (80)
• 95% 1+1 (85)
• PR attempt @ 90--PR!!!!
• Coming out of the squat was a little difficult, but the jerk felt great.

I am so, so, so very pleased with how today went and I am 100% convinced that it has to do with the mindset I've been keeping about this day all week long.  I know that I am working below my potential and am capable of so much more.  Walking up to the bar with that kind of confidence just really takes the pressure off.  I know that I just have to hit my positions and the weight will go up.  My positions are improving but there is still so much work to be done.  It's exciting to consider the possibilities once these positions and footwork improve!

I'm going to be out of town tomorrow and so will miss tomorrow's training.  But for the record, here is what it was supposed to be.

Training 1.11.14 (not completed)

• Snatch Pull @ 100% 4.3.3
• Clean Pull @ 100% 3.2.3.2.3
• Drop Snatch 4.4.4.4

Training 1.8.14

• Snatch
• 3.2.2 @ 75% (55)
• 2.1.2 @ 80% (58)
• 1.1.1 @ 85% (62)--missed the first attempt, then hit three solid singles.
• Power Clean (blocks)
• 4 @ 75% (62)
• 3.2 @ 80% (66)
• 2.2 @ 85% (70)
• These felt REALLY good.  My form is improving.  The weight was fairly easy, which probably means that my 1 RM power clean is not a true max.  Based these sets off of max of 82kg.
• Front Squat
• 2.2.2.2 @ 85% (83)
• Feeling so much stronger with these!!!  Also, wearing a belt with anything over 80% has helped.  

Training 1.7.14

• Clean & Jerk
• 1+2, 2+1 @ 75% (65)
• 1+2 @ 80% (70)
• 1+1, 1+1 @ 85% (75)
• 1+1 @ 90% (78)
• 1+1 @ 95% (83)
• Sets were supposed to end here, but Istvan had me try a set of 1+1 at 86 and 88 (PR!!!) which I was able to complete both successfully.  A major contributing factor to my PR--and it felt relatively easy, mind you--was the cue NOT to wait in the bottom to find the bar.  As soon as I feel my feet land, I should begin driving upward.  Because of this, the sets at 86 and 88 actually felt easier coming out of the hole than 78 or 83 did.  This is VERY exciting to me!  But for a little perspective (and humility) Istvan reminded me that 88 is not my real PR...he believes it is closer to 95.  He also reminded me that I should (and will be!) SNATCHING 88 come nationals.  Here's a video...

• Clean Pulls
• 4.3.3.3.2 @ 100% (88)
• These felt good and easy...a sign I should be cleaning more!  Patience...
• Back Squat
• 3.3 @ 80% (93)
• Increased to 4 sets of 3 due to clean PR
• 3.2.2.2 @ 85% (99)
• sets at 85% cancelled due to clean PR

Training 1.6.14

• Power Snatch (blocks)
• 4.3.3 @ 75% (47)
• 3.2.2 @ 80% (50)
• Snatch Pull
• 4.3.3 @ 100% (73)
• 3.2.2.3 +10kg (83)
• Ended up doing 3.3.2.3.  Coach had me work on pointing my toes and knees out at the start.  Not rising too much with my back and not straightening my legs too soon.  And here I thought I was making progress.... ha!  :)  But really, he said he will change things one at a time.  This will be never-ending, I'm sure, but I am anxious to learn.
• Deadlift
• 4.4.3. @ 80% (105)
• ended up doing 3.4.3.4.  Istvan added a set because he cancelled the following sets.  (These were hard...my lower back felt fatigued and tight today, as well as my hamstring.  I was glad the sets at 85% were cancelled.) 
• 3.2.3 @ 85% (117)
• all sets cancelled

Training 1.4.14

• Clean Pulls
• 4.3.3.4. @ 100% (88)
• Press (snatch grip, behind the neck)
• 4.6.4.6.4.6 @ 30kg
• BB for 30 minutes
• Bench Press
• 5x6 @ 50kg
• Bar dips
• 5x4 with 15lbs

Training 1.3.14

• Snatch (another attempt at yesterday's scheduled programming--feeling better today)
• 2.2 @ 80% (60)
• 1.1 @ 85% (64)
• 1 @ 90% (67)
• Attempt at 70--missed due to footwork
• Attempt at 73--literally threw this one over my head, I pulled it so hard.
•  PR @ 73kg!!!
• This felt really good and was very empowering.  Footwork was solid and I think it finally "clicked".  Now that I've felt it, I "know" what it means and what I have to do to make it happen again.  Still gotta work on keeping shoulders active and staying tight in the catch.  Wish I could attach the video, but it's on FB, and I don't know how to from there.
• Back Squat
• 4X4 @ 70kg
• Easy-peasy and a good cool down for the CNS after the snatch work.
• Strict Press
• 4.6.4.6.4.6
• Did the first set at 45kg, but then dropped to 35kg for the remainder.  35 was a little too easy.  Probably should've done 40kg for all the sets.

Training 1.2.14

Had programming for 5 days this week, but coach decided to cut back to 4.  So 1.1.14 ended up being a rest day.  Would've done snatch pulls, deadlifts and push presses.

On to today's training...

• Snatch
• 2.2.1 @ 80% (60)--only ended up doing two sets (2.1) here
• 1.2 @ 85% (64)--missed these--couldn't find my positions today
• 1.2 @ 90% (68)--didn't even try these
• After set at 85%, we backed down to 55kg and I was supposed to do 3x3.  Completed one set.  Then hit first rep of second set, missed second, and we left snatching at that point.  Just not feeling it today (think I'm about to start my period).  My back's a little tight and I just wasn't hitting positions correctly.
• Clean and Push Press (blocks) (This was supposed to be C&J but since I went heavy on Tuesday, coach changed it--percentages based off push press max.)
• 1+1, 1+1 @ 80% (64)
• 1+1 @ 85% (68)
• 1+1 @ 90% (72)
• 1+1 @ 95% (76)
• After the snatch disaster, and confessing to Istvan my "monthly problem", we abandoned the above plan and hit 3 sets of 1+1 @ 60kg and then 2 sets of 1+1 @ 65kg.  These were really easy...and probably what was needed. 
• Back Squat
• 3.2.3 @ 85% (99)
• Ended up doing these sets at 95kg.  Used a belt on the last set because back is just so tight, and they were WAY easier.  Gonna have to talk to coach about belt use...I haven't been using one because I know I need to strengthen my back and positions and because I feel like he frowns on belt use.  But I've never really asked for sure...so it's time, I think. :)

*If my body is feeling better tomorrow, coach would like me to come in for a workout.  It's normally a rest day for me, but I feel like I haven't done much work this week.  Hoping my body cooperates!  Too much work to get done.

12.31.13 Training

• Clean and Jerk
• 2+1, 1+3 @ 75% (68kg)
• 2+2, 1+2, 1+1 @ 80% (72kg)
• Did the first two sets as prescribed. Then coach had me go up to 75kg for the final set. Then 1 set of 1+1 at 78kg, 82kg, and 85kg.  Attempted 88kg twice (which would've been a PR), but couldn't stand up with it.  Positions were much better though, so that is promising.  Will try to attach a video of failed attempt.

  

• Front squat
• 2.3.2 @ 80% (78kg)
• 2.2.2 @ 85% (83kg)
• Snatch (blocks)
• 2.2.1 @ 80% (60kg)
• 2.1.2 @ 85% (64kg)
• 1.1.1 @ 90% (68kg)
• Was actually supposed to do these before squats, but the blocks were busy.  By the time I got to snatches, I was pretty spent.  Did a couple of warm up sets, and then coach decided to scratch the rest of the sets for the day.  I didn't mind.  :)