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
55x3
60x1
65x1
70x1
75x1
Snatch: 1-1-1-1-1
75-80*-80-85-90
*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.
Finisher:
4 rounds
Max chinups/pullups
20 AbMat back extensions
Showing posts with label abmat back extensions. Show all posts
Showing posts with label abmat back extensions. Show all posts
Saturday, October 15, 2011
Thursday, October 13, 2011
Heavy KB
21-18-15
kettlebell swings (2 pood / 1.5 pood)
AbMat butterfly situps
AbMat back extensions / Supermans*
Results: 7:29 Rx
After doing the set of 21 swings unbroken, I was really surprised by how much harder the second set of swings felt after the back extensions.
* The AbMat peeps call it an "erector crunch". We did what is demonstrated in this video, except we raised the feet too, the same as a Superman. These were very effective, plus more comfortable than doing Supermans flat on the floor -- they usually make my hip bones dig into the ground, not pleasant.
kettlebell swings (2 pood / 1.5 pood)
AbMat butterfly situps
AbMat back extensions / Supermans*
Results: 7:29 Rx
After doing the set of 21 swings unbroken, I was really surprised by how much harder the second set of swings felt after the back extensions.
* The AbMat peeps call it an "erector crunch". We did what is demonstrated in this video, except we raised the feet too, the same as a Superman. These were very effective, plus more comfortable than doing Supermans flat on the floor -- they usually make my hip bones dig into the ground, not pleasant.
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