Saturday, August 20, 2011

The longest 10min of my life, and the next-longest 10min

I prematurely published my log for 08/14-08/20 on the 19th, so I edited the title and wrote a new piece for today. I even did some sets of 5 heavy last night after work that aren't listed, but I'll just call it pre-dinner and let it go. Today's session was good enough to post on its own. I don't do this often.

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08/20 Sat 2x20kg Jerk
Mobility, band work, 2 sets 5 Bench Jumps
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Goal = J:2x20/6-8/1'/1'r x7-9 (felt another set in me at the end)
Done = 10 sets 8/1', a PR by 3 full minutes
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Partial BW dips: 2 sets 20
20kg SW: 30ea, 20ea
10’ Stair carries: 2'carry/30"rest x5, longer rest on #5

Stretch
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This is actually the first time I've accumulated 10 minutes of Jerk in one session. My Spring cycle was organized to stretch short sets into long sets. The long sets wore me out, so I never actually did 3' x 3 or 5' x 2 or any volume that added up close to 10'. I was one of the few competitors at State who did not finish the clock. The pure beginners, the still-overweight women snatching 8kg, finished their clocks. I made rank plus 9, completely drained, and set the bells down. I knew I had done something wrong.

This was a technically good session, including a few recoveries. The overhead squat training helped me later on. I'm working on launching the bells straight up instead of up and back, more Denisov, less Goncharov. The balance is tenuous, but there's less strain on my back. My new shoulder-width stance can accommodate a clean, more stable and ready for LC. And obviously, I'm recovering well. This is a good place to be 11 weeks out from Regionals.

Clearly, this was not elite mastery of the 10' clock, but this is my new baseline. I had a baseline a year ago of 3200kg ballistics every workout, based initially on 200 16kg swings. Now I have 80reps/10' at 2x20kg... which is ironically 3200kg. (I just noticed that!) What's important is that I did 10 minutes of my skill, then 10 minutes of 2x20kg stair carries for conditioning. This cycle, that's step 1, ground floor, my de-loading routine after a month of heavier stuff.

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