I was really sore from the last workout all week, especially abs, so I just took the whole week off, foam rolled, did some mobility stuff, felt good.
6.11.2011
Went to a clinic put on by Jianping Ma, former Chinese elite 67.5kg lifter and 3x world medalist (and 1984 olympian, where he said he was injured and got 8th). This was at a gym about a hour away, but Jianping might change gyms and coach there full time, so it would be cool to be able to go lift there under him once in a while.
He went over the Chinese approach in detail and then a few of us did a bunch of drills for about 2 hours (!).
Finally we snatched. I went up to 110 with no misses and then missed 120 4x. I'm pretty close. The coach said it looked good, I just needed to be faster on my catch.
There were a few other good lifters there too. A pitcher (probably a 94) who cleaned up to 170 and power cleaned 150ish, a high school kid who power cleaned 140, a former lifter who snatched 120 without having trained in what I understood to be 1-2 years and a 77 or 85 who snatched 130 and cleaned 170. All in all a good Saturday afternoon.
Saturday, June 11, 2011
Sunday, June 5, 2011
6.5.2011
My back felt too tight on Saturday (6.4.11) to do anything. I walked a couple of miles and my lower back felt bad and tight at the end.
Sunday, 6.5.2011
Did a lot of warming up and mobility stuff and felt a lot better, so I decided to make it a light day and mostly do stuff outside.
-Handstands
-bear crawls
-sprint starts (a few sets at ~80% effort)
-quick consecutive broad jumps (about 10 sets, video of sets 3 and 4, I was already clearly less explosive and more tired in these sets)
-barbell complex w/ just the bar
row/clean/front squat/pushpress/back squat/good morning/btn push press/front squat x 5
KB stuff:
light swings (16?)
snatch 5R+5L, rest between each sets
12, 16, 24, 32, 40
snatch 10R+7L with 48
video
I lower the bell to the shoulder instead of going straight into the next snatch. This felt better. Whatever.
It felt good to just do a light "fun" day.
Sunday, 6.5.2011
Did a lot of warming up and mobility stuff and felt a lot better, so I decided to make it a light day and mostly do stuff outside.
-Handstands
-bear crawls
-sprint starts (a few sets at ~80% effort)
-quick consecutive broad jumps (about 10 sets, video of sets 3 and 4, I was already clearly less explosive and more tired in these sets)
-barbell complex w/ just the bar
row/clean/front squat/pushpress/back squat/good morning/btn push press/front squat x 5
KB stuff:
light swings (16?)
snatch 5R+5L, rest between each sets
12, 16, 24, 32, 40
snatch 10R+7L with 48
video
I lower the bell to the shoulder instead of going straight into the next snatch. This felt better. Whatever.
It felt good to just do a light "fun" day.
Friday, June 3, 2011
6.3.2011
Supposed to be week 2/3 day 3/4 of Smolov, 183x5x7.
Walking ~1 mile pre workout (this is a normal walk for me) my lower back felt very tight and sore, which was a bad sign.
Warmups felt bad. Walking out the bar felt bad. Did 183x2x1 and pain went from the ok kind of pain to the bad kind of pain, so I cut it there. I'll see how I feel tomorrow.
Walking ~1 mile pre workout (this is a normal walk for me) my lower back felt very tight and sore, which was a bad sign.
Warmups felt bad. Walking out the bar felt bad. Did 183x2x1 and pain went from the ok kind of pain to the bad kind of pain, so I cut it there. I'll see how I feel tomorrow.
Wednesday, June 1, 2011
6.1.2011
High Bar Back Squat (HBBS) Smolov base mesocycle week 2/3 day 2/4
172x7x5
My written log states the following:
-calves very sore
-hip flexors mad first set
-hardest workout ever?
Additionally, I think I was leaning slightly forward to favor my sore calves and as a result I got a post WO lower back pump on my R side. And my neck feels stiff. And a floating Jesus keeps talking to me.
I procrastinated on calling chiro, dumb. But I did do some of this mwod (http://www.youtube.com/watch?v=lOSvwy5jN-M&feature=player_embedded) in addition to other stretching and rolling.
172x7x5
My written log states the following:
-calves very sore
-hip flexors mad first set
-hardest workout ever?
Additionally, I think I was leaning slightly forward to favor my sore calves and as a result I got a post WO lower back pump on my R side. And my neck feels stiff. And a floating Jesus keeps talking to me.
I procrastinated on calling chiro, dumb. But I did do some of this mwod (http://www.youtube.com/watch?v=lOSvwy5jN-M&feature=player_embedded) in addition to other stretching and rolling.
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