For those of you who missed it, we had a GREAT meet this past weekend at the Washington Open WL Championships. We had a total of eight lifters, and lots of PRs all around. Jake and I started us off. Jake had a great day lifting in his first meet ever, going 6 for 6 and establishing competition PRs in the snatch, clean and jerk, and total to beat next time. I made competition PRs in the clean and jerk and total and had one of my best meets in over a year, going 5 for 6 and finishing 3rd in the 85 kg class. Gretch, Shelby, and Steph lifted in the first women's session. Gretch was lifting in only her second meet, and made a competition PR clean and jerk and showed a lot of improvement in both her snatch pull and in her clean and jerk technique. Shelby was lifting in her first meet ever, and went 6 for 6 and took home a third place medal for her efforts. Steph went 4 for 6 and put up solid numbers, bettering her total from nationals, despite being beat up from competing the weekend before in the Bacon Beatdown, and took home a 2nd place medal in the 58 kg class. Rachel and Michelle lifted in the second women's session. Michelle had a great day, setting new meet PRs in both lifts, and taking home a 3rd place medal. Rachel had great meet, making an all-time PR snatch on her second attempt (and narrowly missing an even bigger PR on her third attempt) and finishing 1st in the 69 kg class. Andy held it down for us in the last men's session, making his one-year goals of an 80 kg snatch and a 100 kg clean and jerk (and made an even heavier clean but just missed the jerk), and taking home a 1st place medal in the 105+ class! 80 kg was Andy's best CLEAN AND JERK only a year ago...impressive work! Andy has compiled a video of all of our successful lifts from the meet. If you have Facebook, you can find them here.
With this meet behind us, it's time to start a new training cycle and get ready for the next one. I am making a few changes for this cycle. The biggest change is more snatching and clean and jerking. On days 1 and 2 each week we will have both a snatch and a clean and jerk exercise, and two strength exercises. This will be more work to get through in the session, but it should be do-able if we work efficiently. Take no more than 20 minutes to get through the snatch exercises, and no more than 20 minutes on the clean and jerks. By the time you get to the squats, you should be plenty warm, so take only a couple warm-up sets on the strength movements to get up to working weight for the day, and no more than 2-3 minutes between sets. The strength movements should each take no more than 15 minutes each to get through.
Day 3 is an optional/extra day, and should ONLY be completed if you are getting all four sessions in. Otherwise, days 1, 2, and 3 are the priorities, in that order. If you come in Friday but missed day 1 or day 2, Friday will be a make-up day for those sessions. Day 3 has the power versions of the lifts...these should look EXACTLY like the full versions of the lifts, just received higher. The feet should NEVER go wider than your receiving stance for these. Remember, a missed power snatch or power clean is just a full power snatch or full clean.
For the squats and presses, we are continuing our linear progression program we have been using. This is a good point to reset the weight on the squats and start increasing again week to week by small increments. We want small but consistent progress over the course of this cycle. 2-3 kg increases at the most from week to week, and smaller increases as you feel like you are approaching a stall. A good guideline is to start the volume squats in week one at 80-90% of your best set of 5.
Day 1 has lifts from the hang, and day 2 has "halting" variations of the lifts. The difference between these two is that lifts from the hang are set from the top down, and halting lifts are set from the bottom up. For example, for the hang snatches, begin by performing a beautiful snatch deadlift to get the bar to the position at the hip. Then, slide the bar down your thighs as you hinge at the hip, until the bar is at the level of the middle of your knee. Pause, then execute the snatch from that position For the halting snatch, perform only the first part of the snatch deadlift until the bar is at the position at the knee, pause, and then execute the snatch from that position. Likewise on the cleans.
The halting clean deadlifts by themselves are just clean deadlifts with a pause (for 3 seconds) at the knee, and a pause (for 3 seconds) at the hip position (with bent knees still! Do NOT lock out your knees at the top!), and then another pause at the knee on the way down. These are meant to strengthen the heck out of these positions. Ask Hawk how effective they are if you hate them and don't feel like they are important...
Alright, this is going to be a fun and very productive cycle! I am FIRED UP to get started tomorrow!
Day 1
Hang snatch (knee): 3 sets of 3 reps
Hang clean (knee) + jerk: 3 sets of 3+3 reps
Back squat: 3 sets of 5 reps
Halting clean deadlift: 3 sets of 3 reps
Day 2
Halting snatch (knee): 3 sets of 3 reps
Halting clean (knee) + power jerk: 3 sets of 3+3 reps
Front squat: 3 sets of 3 reps
Press (behind): 3 sets of 5 reps
Day 3 (optional, only complete if doing all four days)
Power snatch: 3 sets of 3 reps
Power clean: 3 sets of 3 reps
Rack jerk: 3 sets of 3 reps
Day 4
Snatch: heavy single
Clean and jerk: heavy single
Back squat: heavy set of 5 reps
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