Sunday, February 15, 2009

Comp Practice

After training jerk and snatch on alternating days for the past 3 months, I decided I should try doing long sets of both exercises on the same day in preparation for the upcoming Arnold Classic.  My workout went as follows:

Warm Up: Stick work for shoulder mobility
    Hour glass and knee circles
                    12kg Halos and Military Press
                    16kg LCCJ x 10 reps
                    20kg Jerk x 10 reps

Working Set:  Jerk(24kg) 10 rpm/8 rpm x 8 minutes - 72 reps

*I have decided to alternate each minute between 10 rpm and 8 rpm.  If I can hold this pace for the full 10 minutes it will give me a total of 90 reps.  

Rest about 90 minutes

Warm Up:   Snatch(16kg) 15/15
                      Snatch(20kg) 10/10

Working Set: Snatch(24kg) 18 rpm x 8 minutes - 1 hand switch - 139 reps

*I tried snatching without chalk today.  My hands were much less sore than when using chalk, but my grip seemed to fatigue faster.  Although this could also be related to the jerks done earlier.  I had to put the bell down around the 7:45 mark due to right hand grip fatigue and my concern of dropping the bell.  I think I need to continue using chalk and REALLY need to keep working on the index/thumb pinch on my descent and backswing which should help me preserve my grip.

Total reps:  211

Not bad for only 8 minutes in each lift.  My jerk really has improved lately and I think I can realistically shoot for 90-95 jerks at the Arnold.  My snatch, on the other hand has me a bit worried.  This had been my strong suit.  I thought 180 reps was doable, now I might need to reconsider.  Everything also hinges on my weigh in.  I still am not sure if I will make it below 198.  My weight seems to fluctuate day to day by up to 4 lbs.  One day I am 199, the next 203.  If I can get below 198, and hit 90 jerks, then I will only need to hit 140 snatches to make level 4 classification.  If I weigh over 198, hit 90 jerks, then I will need 161 snatches to make level 4.  Both of these should be reachable for me.  I have hit these numbers in my basement, but on the platform could prove to be another story.....

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