Tuesday

Warm Up

Jerk(2x32) 3 minutes @ 6 rpm x 3 sets - 3 minutes rest between each set

Snatch(24kg) L 18/18/18/9 ----> R 18/18/18/9

OAJ(32kg) 20/20

Swing(40kg) 20/20

Jerks went well. However, I am beginning to develop some right knee pain which seems to be related to my jerks. I have an old ACL repair on that side and from time to time it gives me trouble. I think it is likely related to the increased work with the 32kg bells on the jerk. I will try to start working in some more SLDL to see if that helps......it has in the past.

Snatches were a bit of a disappointment. Was supposed to be a 10 minute set at 18 rpm with the 24kg bell. My hands were tender from yesterday and they were the rate limiting step today. No problems from a cardio aspect, but I did come up 3 minutes short in total planned duration. Was also supposed to do 2 sets of 30/30 swings with the 40kg bell, but my hands were just too tender to hold the bell and I called it quits.

Monday's Workout

Had several late afternoon comitments today and was thinking I would be putting in another late night workout, however, the planets aligned and I was able to get done with work about 40 minutes before the school bus arrived. This let me crank out my jerk sets, get the kids off the bus, get them started on homework, and then finish my workout prior to running around to various afternoon events.

Warm Up

Jerk(2x32kg) 5 minutes @ 6 rpm

5 minutes rest

Jerk(2x28kg) 5 minutes @ 8 rpm

20 minutes rest

Snatch(28kg) 6 minutes @ L 18/18/17 ---> R 18/18/18

OAJ(40kg) L 8/ R 10

Swing(40kg) 30/30 x 1

Jerks continue to feel strong with the 32's. Doing a second set with the 28's immediately afterwords really tricks the mind.....the 28's actually seem light and I feel quicker. Snatches continue to improve. Still continue to have more difficulty with the finger lock on the left, but overall, I feel like I am headed in the right direction. Set today was a real aerobic killer. My grip felt fine through the entire set. I am beginning to think the posting the CMS snatch numbers is going to become a pure conditioning issue now.

Friday's Workout

Tough workout scheduled today. A bit sleep deprived, but I was game.

Warm Up

Jerk(2x32kg) 4 minutes @ 8 rpm

Jerk(2x28kg) 5 minutes @ 8 rpm

15 minutes rest

Snatch(28kg) 6 minutes @ L 16/17/13 -----> R 17/17/17

Bagged planned assistance work. Tried 40kg OAJ but just didn't have any energy in the tanks. Tried the planned 40kg swings but hands too tender to make the prescribed reps so just through in the towel.

My 32kg jerks were a bit shaky and I couldn't figure out why I was getting so fatigued. I have made 5 minutes at 6 rpm several times. It wasn't until I put the bells down that I realized that I had been going at 8 rpm instead of the prescribed 6 rpm pace.

Weekend off. Will catch up on some badly needed sleep and play in the snow with the kids.

Snatch Video and Workout

Decided to shoot a short clip of my 28kg snatch from the side and front views since I have been reworking my technique with the finger lock. I am now catching the bell higher on the descent which is allowing me to follow the bell better on the descent and is causing essentially no arm pull at the bottom. This is preserving my grip and should lead to significant improvement in my snatch numbers.

Today's Workout:

Warm up

Snatch(24kg) 6 minutes @ 16 rpm

1 minute rest

OAJ(24kg) 6 minutes @ 16 rpm

1 minute rest

LCCJ(24kg) 6 minutes @ 10 rpm

Gassed and done.

Tuesday

Warm Up

Jerk(2x28kg) 7 minutes @ 8 rpm

10 minute rest

Snatch(28kg) 6 minutes @ L 17/17/17 ----> R 17/17/17

OAJ(40kg) 9/9

Swing(40kg) 30/30

Swing(40kg) 25/25

SLDL(24kg) 10/10

Monday Late Night

Due to various commitments I didn't hit the basement until 9:15 PM. This is not my favorite time to workout, but I had no other choice today.

Warm Up

Jerk(2x32kg) 5 minutes @ 6 rpm

10 minute rest

Snatch(28kg) 6 minutes @ L 17/17/17 ----> R 17/17/17

OAJ(40kg) 11/11

OAJ(40kg) 8/8

Swing(40kg) 30/30

Jerks felt solid again even at the faster rate. Could have gone longer. Snatches feeling better and better each time. Less thinking about the finger lock and just letting my body do it which seems to be making a big difference. The last few reps on each side were a bit dicey, but otherwise the snatch set felt very strong. Compared to before the finger lock, my forearms are much less pumped at the completion of the set.....this is a good. Now I just need to continue working on my conditioning.

New Years Day Workout

Was able to get home from work rather early today. We are currently getting crushed with lake effect snow......up to 2 feet by Sunday.

Developed a blister on my left hand just below the index finger yesterday. Decided to give snatching a go anyways today which was probably not a wise decision. The blister edge ripped today and now I have some minor hand damage to heal.

Warm Up

Jerk(2x32kg) 3 min @ 6 rpm

Jerk(2x28kg) 5 min @ 7 rpm

Snatch(24kg) 8 min @ L 16/16/16/16 ---> R 16/16/16/16

Bailed on the assistance work today due to hand injury. Will have the weekend to heal up.