Saturday, October 15, 2011

Nov Meet Training - Day 1

Today I did my first day of training for my next weightlifting meet, which is on November 19th. That's 5 weeks away. My goal is to meet or beat my lifts from last September.

For the first week I'll be incorporating skill sets from this article by Greg Everett(pdf), and testing maxes in several lifts.

For the next four weeks, I'll be following a program from Michael Hartman. It was intended to be used to prepare for a meet with only power cleans, which works fine for me since I feel my clean needs the most work right now. That 15-20 pound disparity between my squat clean and power clean is really bugging me! I'll worry about jerking more once I can clean more.

My motto for my training approach -- "If it's important, do it every day".  I plan on squatting every day that I train, alternating front squats and high bar back squats in different rep schemes. I'll also be working on low back strength and chinups/pullups.

Skill Sets:
OHS 5x3 barbell
Pressing snatch balance 5x3 barbell
Drop snatch 5x3 barbell

Work Sets:
Hang snatch

Snatch: 1-1-1-1-1
*missed on first attempt, immediately got back on the bar and completed; decided to repeat the weight for the next rep as well

Front squat
3x3 @ 115
2x3 @ 120

I wasn't sure how heavy I could load this, but by the end I felt I could've done more. I'll amp it up next session. And I may stick with 5s too.

4 rounds
Max chinups/pullups
20 AbMat back extensions

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