Thursday, June 9, 2011

Training Log 06/04-06/10 The Home Stretch

Hands are healing well. First couple sets of snatch did not tear, which is a good thing. Made my target weight on Saturday, 143.0lbs. 143.3 is exactly 65kg, so I am there without rounding or fudging. Finally sustained 12rpm jerk Sunday for the first time. Stair carries are more relevant and sustainable GPP work than squats, more challenging than bicycling. I wish I could run.

Thursday, I hit the 70kg rank III numbers at a weigh-in of 65kg.  PR on both lifts, and broke a month-long plateau on snatches.

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06/04 Sat Assistance work plus 2x16kg bells
Mobilize, warm up, band stretches, 30' total
2x16 LC + 10" OH hold: 2 sets 5
 - worked out to around 3rpm with this extended OH hold.
5CL, 5SQ, 10JSQ: 5 sets with 45" rest
1H SW: 1'ea x2, 30rpm

Cycling: upgrade to L9.  4.4mi/15', 150HR, 130cal
Stretch

Notes: BW 143.0. +2lbs by end of session, most of it on my shirt.  Band and mobility work helped my squat form.  OH holds were really helpful, actually relaxing my quads in lockout a couple times.  LC is always fun.

Tiny bubble under new skin on a finger.  May need anti-perspirant and tape for snatches. Clean and squat finisher was fun and challenging, but it fried my hips for the next 2-3 days.

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06/05 Sun Biathlon short sets
Slept poorly, woke up with stiff hip and sore knee.  Mobilize and warm up, band stretches.

J: 12/1', 1'rest x5, 15/1' blind sprint to finish

SN/SW: 90"ea, 1'rest x4
25, 22, 18, 10sn + 30"sw each

In lieu of cycling,
3-floor stair carries, shoulders up and farmers down: 5 laps in 9'

Stretch

Notes: hips REALLY tight, but hamstrings loose enough to forward fold head to shin.  Never acheived a useful 12rpm jerk before.  This will certainly help my conditioning.  Band work on my shoulder external rotation really helped.

Stair carries made a GREAT finisher.  Leg drive and dip absorption.  Shoulder/rack and vertical posture going up, grip impact going down, intense general cardio.  Breathing like a train for 9'; I would love to do this for 15-20' instead of cycling.  Left my calves really sore, but works the conditioning really well..

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06/07 Tue Biathlon for time (on video)
Mobilize, warm up, band stretches
Goal: 6'/6'

J: 54/6' (10,10,10,8,8,8) (PR! woo!)
10' rest
SN: 43/6' (tragic)

3-floor stair carries: 3 laps/6'
Stretch

Notes: calves REALLY sore, hips not so much. Surprised I had any launch at all.  1 possible no-count jerk, and a couple of under-dip snatches.  Jerk was a PR for time and reps, 6/30" improvement with a little in the tank. Left stopped at 44, almost dropped the bell. Did not have 1 more rep in that hand. Right actually dropped the bell at 43, and there was a peeled callus on the floor. Need to find a better use of intermission to prep forearms, maybe add some static holds or carries. I shouldn't be fighting with this right now. I should be reaching for 60 or 65 reps right now.

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06/08 Wed
Slept in, soreness in L shoulder from pulling snatches.  Worked on that all day.
a.m. 2x16kg side carries, 4', 1'r, 4'
12kg single OH holds 4x1' alt hands.
p.m. 2x16kg side carries, 4', 1'r, 4'

Notes: Start doing these drills regularly.  This was good stuff.  Standing static holds will help.  The overhead holds revealed that my left brachial/ulnar trunk gets impinged and numb over time, even under flexible and optimized posture.  May change my strategy on resting during snatches until I can address this later in the summer.

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06/09 Thu Biathlon for reps, on video
BW 143lb (65kg)
Mobilize, warm up, band stretches
Goal: 55J/55SN

J:55/6'40"  PR!  Gave myself 1 no-count, had more in the tank.
10' rest
SN:50ea/6'30" PR! 

3-floor stair carries: 3 laps/6'
Stretch


Notes: On video, timing was approximate. Jerks worked well. Focus on a visible second dip, even though I'm slamming the heels with my knees bent. Snatches went better at a slightly higher pace on the left.  These are both PR numbers and rank III 70kg numbers.  I am so relieved to hit 70kg rank at 65kg weight a week in advance.

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