Training 2.27.14

• Clean (knee)
• 3.2.2 @ 80% (76)
• 2 @ 85% (81)
• 1.1 @ 90% (86)
• Power Snatch
• 4.3 @ 75% (47)
• 3.3 @ 80% (50)
• 2.2 @ 85% (53)
• Back Squat
• 4.3.3 @ 80% (96)
• 2.2 @ 85% (102)
• Bodybuilding
• Triceps (front of face) 3x10
• Situps (5k plate reaching up) 3x20
• alternated sets with no rest in between.  Burning tris!

Training 2.25.14

• Snatch (blocks from knee)
• 2.3.2 @ 80% (62)
• On second set, I missed the second rep and so we skipped the third rep.  On third set, I missed the second rep again.  It just took me a while to get warmed up this morning.
• 2.1 @ 85% (66)
• 1.1.1 @ 90% (70)
• Ironically, these were my best snatches of the day. Apparently, heavier is better.  My catch is a little loose and wobbly.  Some of it is due to being a little worried about aggravating my back/shoulder any more.  I also think that taking time off from push presses and drop snatches in order to rest the injury hasn't helped my catch either.
• Front Squat
• 3.3 @ 80% (78)
• 2.2 @ 85% (83)
• 1.2 @ 90% (88)
• 1.1 @ 95% (93)
• These felt pretty good.
• RDL
• 4.3 @ 80% (85)
• 3.2.3 @ 90% (95)
• What a difference a week makes!  These were so much better and stronger today.  Starting to feel the correct positions and it makes a difference.
• Pushups
• 5x10 (10kg plate on back)
• rough stuff!!!  But better than last week.
• Lateral Raise
• 4x10 (5kg each arm)
• Had to do these at home on my own...ran out of time at the gym this morning.  

Training 2.24.14

So yesterday...I read this article by Matt Foreman and his experience training at the Olympic Training Center (OTC) one summer when Nicu Vlad, of Romania, came to visit and train for a few weeks.  Needless to say, as I read the article, I was just so impressed and very inspired.  Afterwards, I sat contemplating it even further and how this article applies to me.  Nicu Vlad, one of the greatest weightlifters of all time, as well as Nicu's coach, both coached Istvan.  Istvan worked with them first as an athlete, and then as an assistant coach.  I've always had a HUGE amount of respect and appreciation for Istvan and the amazing coach, athlete and friend that he is...but after reading this last night, it was just impressed upon me even further how fortunate I am to train with him.  It is truly an opportunity that I do not, nor ever will, take for granted.  I am learning and growing so much...and in so many different ways.  It is a very good thing.  This morning, I asked Istvan if he would please tell me more stories about weightlifting...the coaches, the athletes, the training...the when and the how and the why.  I truly find it all fascinating and so very inspiring.  I know I'm repeating myself here, but WOW!  I am so blessed to have this opportunity...to essentially train with a living encyclopedia of Olympic Weightlifting.  Truly blessed.

• Snatch High Pulls
• 3.3 @ 80% (62)
• 3.2.3 @ 85% (66)
• 2.2.2 @ 90% (70)
• After these were completed, Istvan said I could power snatch 70kg...which would mean a snatch of 85kg. Hot dog!  Legs still a little tired from last week.
• Clean Pulls
• 4.3.3.3.3 @ 100% (100)
• 95kg is my actual clean, but Istvan said 95 was too easy, so we did them at 100 today.  I'm gonna clean 100 one day...and SOON!!!...by the way things were feeling today.
•  Push Press (behind the neck)
• 3.3.3 @ 80% (64)
• 3.2.3.2 @ 85% (68) 
• First time ever doing behind the neck.  I like it better.  The negative portion of the rep did cause some discomfort in my back and shoulder, but otherwise, these felt pretty good.  The back is feeling much better.
• Triceps
• 6x10 @ 25kg (front presses)
• Toes-to-Bar
• 50 reps
• So these were actually hanging knee raises and straight leg raises.  1 knee raise + 1 straight leg raise = 1 rep.  These were tough!  On the abs and on the grip.  I did 3 sets of 10 and then 4 sets of 5 to complete my 50 reps.  

Training 2.22.14

• Back Squat
• 4.3 @ 80% (92)
• 3.2 @ 85% (98)
• 2 @ 90% (104)
• 1 @ 95% (110)
• 1 @ 100% (115)
• 1 @ PR (120)
• Old PR was 255#...or 115.9kg.  So...YAY!  Definitely felt like I could do a little bit more but I was happy with this seeing how this was a very heavy week and my legs were tired. 

• 1st and 2nd Pull Drills and Pauses
• Snatch
• 5x5 @ 35
• Clean
• 5x5 @ 45
• These drills were at very light weights, but at tempo and my low back and hamstrings were on FI-YAH! :)
• Stretch
• Deep stretching session focusing mostly on low back and hamstrings.  I needed it!

Training 2.21.14

• Snatch
• 3.2 @ 75% (58)
• 2.2 @ 80% (62)
• 2.1.2.1 @ 85% (65)
• These got better as they got heavier and I had to start using my legs.  :)  Legs are still tired, but these felt pretty good.  No misses today.  
• RDL
• 5.4.5 @ 85% (75)
• 4.4 @ 90% (85)
• I don't know what my 1 RM RDL is.  I need to be doing these with 90-100 kg.  These are hard for me!!!  Part of it is because they are just a new movement.  It got better towards the end once I was a little more familiar with them.
• High Pull Snatch
• 4.4.4.4 @ 85% (65)
• These felt really great.
• Push Ups
• 6x10 with 10kg plate on back
• One minute rest between sets.  I could only do 5 sets.  Reached failure at that point.  :)

Training 2.19.14

• C&J
• 2+1, 2+1 @ 75% (71)
• 2+1, 1+1 @ 80% (76)
• 1+1, 1+1 @ 85% (81)
• These felt really great and solid.  
• Snatch (from low blocks)
• 3.3.3 @ 75% (59)--actually did these sets with 50kg
• 2.3.2.2 @ 80% (62)--these were cancelled
• My technique just wasn't stellar today.  Legs and back were tired from all the work earlier in the week.  And, these irritated my shoulder.  I just couldn't get my mind back on track...so we called it a day for the snatch.
• Back Squats
• 4.3 @ 80%
• 3.2.3 @90%
• These were also cancelled since I squatted both days prior.
• Body Building
• Good Mornings
• 7x10 @ 15kg
• Lateral Raises
• 5x10 @ 2.5kg each arm
• Tricep Press (in front)
• 5x10 @ 20kg

Training 2.18.14

Back and legs are kind of smoked from yesterday's session.  Not to mention training in the afternoon yesterday and the morning today...not a whole lot of recovery time.  Technique didn't feel great, but Istvan said not to expect it to after heavy strength sessions.  That is comforting to know.

• Power Clean + Push Press (from low blocks)
• 3+1, 2+1 @ 80% (65)
• 3+1, 2+1, 2+1 @ 85% (68)
• 1+1 @ 90% (72)
• Cleans didn't feel too great and the push presses mildly irritated the shoulder.  
• Clean Pull
• 4.3 @ 100% (95)
• 3.3.3 +10k (105)
• These were not fun after yesterday's deads.  My back is toasty!
• Front Squat
• 3.4.3 @ 80% (78)
• 3.2.3.3. @ 85% (83)

Took a nice, hot epsom salt bath today.