meg -oly cycle

- Snatch - 80% x 1 x 5

- CJ - 80% x 1 x 5

- Hang clean high-pull - 70% x 3 x 3



3 sets:

20 GHD sit-ups

15 pull-ups

- Power snatch - heavy single
73#
- Power clean & jerk - heavy single
108#
- Clean pull - 90% x 3 x 3
118# w/straps
- Back squat - 95% x 1
173# (ended up building to heavy single)

power snatch was whatever, cleans were caught low, and pulls were whatever. high bar back pr, fo' sho'! oh, i am so definitely, no question, a powerlifter. coming out of that back squat was so exciting to me. it got a little bit tough, but the moment you get outta that sticky spot, THAT is the best feeling ever! i don't feel "done" with my oly work, so i am doing another cycle after this, but it's got a ton of squatting and some bench in it. REALLY looking forward to it. that starts sept 9... not soon enough!

- Snatch - 80% x 1 x 5
68#
- CJ - 80% x 1 x 5
103#
- Hang Snatch high-pull - 70% x 3 x 3
58#

my hands were killing me tonight. must remember straps for my sessions with pulls.


3 sets; 1 min rest:
400 m row

this might shock you, but i was dying. only because i told colin i bet i could hold a 2:00 pace for all three sets, so i tried and totally blew up! 2:00 pace that first set, though!

- Snatch - heavy single
53.2-58-61.2-64-68-71-74-78
- CJ - heavy single
73.2-83-93-103-113-118(f)-118 w/belt
- Snatch Pull - 90% x 3 x 3
75#
- Front Squat - heavy single
83.2-103.2-113-123-133-138

i'm started to bring back an OLD, really bad habit when i snatch: trhowing my head back. beyond it just not being good for your lift, it looks so terrible. and technically, i think thats a fs pr, although i did do 135# for a double a year ago. its really my upper back strength thats capping me there.

3 sets; no rest:
15 KB swing
15 push-ups

dying. haven't built back p my pushup volume at all since surgery. couldn't do sets of five! def, def, DEF something to work on.

- Snatch - 85% x 1 x 3
71# -was catching it really soft. failed atleast one
- Clean & jerk - 85% x 1 x 3
106#
- Back squat - 3 x 2
133-138-138 -on the way up, driving the kees out a little late

- Warm-up series - 2 clean long pull + 2 front squat + 2 clean Sots press x 3 sets

- Clean & jerk - 70% x (2 + 1) x 5
88#
- Clean pull - 85% x 3 x 3
113#
- Snatch balance - 4 x 1
73-78-78-78-78

pretty disappointed with the snatch balances. was excited to hit singles, thought i had 90# in the bag since i did it with no real problem fairly recently. just wasn't the day for it, i guess

- Warm-up series - 2 push press + 2 jerk behind neck + 2 press behind neck in split - 3 sets

- Power clean + front squat + clean + jerk (3 sec pause in split) - 4 sets
88-98-103-103
- Hang snatch high-pull, flat-footed - 3 x 4
53-58-58
- Front squat - 5 x 2
113#

- Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press x 3 sets
- Snatch - 70% x 2 x 5
58#
- Snatch pull - 85% x 3 x 3
73# - these felt excellent tonight
- Snatch Push Press + OHS - 1+1 x 4 sets
78-78-83-88

- Warm-up series - 2 snatch long pull + 2 snatch push press + 2 overhead squats - 3 sets
- Power snatch + OHS (2 sec pause in bottom of OHS and snatch) + snatch x 5 sets
58-58-63-63-63
Coming out of the squats were tough, quads felt weak. I've been riding my bike a lot lately, thinking that has to do with it.
- Push press + jerk behind neck + jerk (5 sec hold in split) x 5 sets
83-83-88-93-98
jerk btn was not great and push press was mostly 'press', but my jerks were on point tonight. Technique and speed were there, 98# felt like nothing
- Jerk dip squat - 5 x 3
103-123-123-123-133

4 sets; no rest:
15 KB swings 35#
10 push-ups

I was dying on the push-ups, from the very beginning. The end!

- Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press x 2 sets
- Snatch - 80% x 2 x 5
68#
- Snatch pull - 90%x3, 95%x3, 100%x3
75#, 79, 84
- Warm-up series - 2 clean long pull + 2 front squat + 2 clean Sots press x 2 sets
- Clean & jerk - 80% x (2 + 1) x 5
98#
- Clean pull - 90%x3, 95%x3, 100%x3
120#, 126, 133
- Pause back squat (3 sec pause) - 3 x 2
128#

I failed a few of the snatches (received it soft), but the c&j felt much harder.  Coming out of that front squat was slow.

July was crazy busy.  When I have time (or make time), i will fill in my training results.  Back in ventura was a disaster for awhile; I have to load up the bar with change and it made my lifts feel weird/shaky, so of course i was trippin' on that, plus i had to move my training to late in the evening.  The first weekend here, I did put one pound on my max snatch, though.  Games weekend, I had to lift at the Gardena-Carson YMCA, so I didn't max snatch or c&j, i just maxed my jerk.  Hit 125#, and it wasn't even great, so better, faster technique, much more poundage is in... the... bag.

- Your choice of warm-up series x 4 sets
Before snatch, 2 snatch long pull + 2 snatch push press + 2 overhead squats x 2 sets, before c&j, 2 clean long pull + 2 front squat + 2 clean Sots press, and 2 push press + 2 jerk behind neck + 2 press behind neck in split position
- Snatch - after 60%, take singles up in 3-5% increments until you reach the heaviest good lift for the day
47#, 49.5, 53, 55.5, 58, 60.5, 63, 65.5, 68, 73, 75.5, 78
- Clean & jerk - same as snatch
73#, 78, 83, 88, 93, 98, 103, 108, 113, 115.5 (last c&j). Clean only: 118#, 120.5, 123, 125.5, 128, 130.5, 133, 135.5 (f)
- Pause back squat (3 sec pause) - 3 x 3
132.5# x3, x2, 130 x3
- Back squat - 80% of your pause squat weight x 5 x 3; max 2 min rest between sets
105#

Missed 75.5# snatch THREE TIMES!  I was falling apart when I received the bar, just all floppy and shit.  Didn't even try anything past 78#.  I was not the bomb jerking, so called it at 115.5, but I rocked the shit outta the cleans!!!!  Massive pr, god bless America!  Struggled coming outta the dreaded front squat, though.  So tired by the time I got to the back squats, did what I could.  Have been hitting Saturday sessions fasted, next week I'll have a protein shake in the a.m., hopefully that'll turbo boost me.

- Warm-up series - 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets
- Clean segment pull (1”, knee, hip, finish) + clean pull - (1+1) x 2 x 4 sets
88#, 93 x2, 98
- Clean & jerk - 65% x (3 + 1) x 5
80.5#
- Snatch balance - 5 x 3
58#, 63, 68
+
15-12-9-6-3
Russian KBS 53#
Box jump 24" (step down)
6:36
Ate shit on seventh box jump, in the round of nine. Cost me 30 seconds-ish to feel like I could pick back up where I was. Hammies, LIT UP during those KBS.

I feel very comfortable lifting from the back, so loving the snatch balances. Cleans, you can barely see on video, but I feel it, I'm not getting my hips open enough at the finish of the pull.

- Warm-up series - 2 push press + 2 jerk behind neck + 2 press behind neck in split position - 4 sets
- Power clean + front squat + clean + jerk (3 sec pause in split) - 5 sets
68#, 73 x4
- Hang snatch high-pull, flat-footed - 4 x 4
52#
- Front squat - 75% x 4 x 6 sets
100#
+
EMOM 20min
Even 7 Unbroken Wall Balls, 14# 9 ft
Odd 7 unbroken Kipping Pull-ups

Power cleans were actually better than the squat cleans. I was letting the bar get away from me on those. Still not loving front squats.

Midday
45min z1 row

p.m.
- Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press x 4 sets
- Snatch segment pull (1”, knee, hip, finish) + snatch pull - (1+1) x 2 x 4 sets
57#
- Snatch - 65% x 3 x 5
52#
- Snatch push press + OHS - 5 x 3+1
75# x2, 77.5, 80 x2
+
3 x:
Amrap 3 min
5 DB Thrusters
4 toes to bar
3 burpees
Rest 3 min
4, 4+4, 4+4

Fell on my butt on one of the snatches, and bar was kinda getting away from me (forward) more than usual. Snatch push press didn't go that great, I was pushing the bar forward, which I don't usually do in a snatch grip (totally do with the narrow grip).

Midday
60 min z1 elliptical

P.M.
- Warm-up series - 2 snatch long pull + 2 snatch push press + 2 overhead squats - 4 sets
- Power snatch + OHS + snatch (2 sec pause in bottom of OHS and snatch) x 5 sets
53# x3, 58 x2
- Push press + jerk behind neck + jerk (5 sec hold in split) x 5 sets
65 x2, 70 x3
- Jerk dip squat - 5 x 3
105#
+
3x:
10 1-arm KBS per arm
10 1-arm KB push press per arm
10 sit-ups
6:32

My favorite part of this cycle is building to heavy singles every weekend.  Right now it's PR Saturday, but once back in ventura, it'll be PR Sunday.  My lower traps were so sore yesterday... That's the good stuff!

early a.m.
60 min z1 elliptical

late a.m.
- Your choice of warm-up series x 4 sets 
Before snatch, 2 snatch long pull + 2 snatch push press + 2 overhead squats x 2 sets, before c&j, 2 clean long pull + 2 front squat + 2 clean Sots press, and 2 push press + 2 jerk behind neck + 2 press behind neck in split position
- Snatch - after 60%, take singles up in 3-5% increments until you reach the heaviest good lift for the day 
44.5#, 47, 49.5, 52, 55.5, 58, 60.5, 63, 65.5, 68, 70.5, 73, 75.5, 78, 80.5... miss at 83#... next week
Showed colin video and I'm actually bending my arms a little early.
- Clean & jerk - same as snatch 
70.5#, 75.5, 80.5, 85.5, 90.5, 95.5, 98, 103, 105.5, 108, 110.5, 113, 115.5, 118, 120.5, 123
Dipping forward, need to more aggressively drop into that split.  I am stoked to break 120#!!!
- Pause back squat (3 sec pause) - 75% x 3 x 3
125# working on keeping chest up
- Back squat - 75% of your pause squat weight x 5 x 3
95#

Okay, I said I was at the gym forever last Saturday, but this Saturday, it was twice as forever. So many variables to oly lifting, not every day is going to be a "good day", and this week of training I was like an Olympic lifting clown.  Really didn't expect to pr either lift this week.  But when I hit the 70.5# to tie last week, I was like screaming, yelling excited... And I still had 10 more pounds in me. I failed a 118# clean last week. By the time I was cracking 110# this week, the guys were entering the gym, and with me, that can go either way; totally distracted and training done or pumped up pr time.  Thank god it was the latter.  I'm much more comfortable doing an overhead squat than a front squat, what the h?!

Monday June 10
p.m.
- Warm-up series - 2 snatch long pull + 2 snatch push press + 2 overhead squats - 2 sets
used 22#, 32
- Power snatch + overhead squat + snatch (2 sec pause in bottom of each) - 3 sets
42# all sets
- Push press + jerk behind neck + jerk (5 sec hold in split position) - 3 sets
45# all sets
- Jerk dip squat - 3 x 3
65#, 75, 85

2 sets; no rest:
A1. Back extension x 10
A2. Front/side planks - weighted, 10 sec hold x 1 each
+
20min row
--------------------------
Tuesday June 11
p.m.
- Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press
33#
- Snatch segment pull (1”, knee, hip, finish) + snatch pull - (1 + 1) x 2 x 3 sets
42#
- Snatch x 3 x 3
42#, 42, 47
- Snatch push press + overhead squat - 3 + 1 x 3
42#, 47, 52
+
4X
AMRAP in 3 minutes:
5 Push-ups
10 KBS @ moderate load, 35#
15 Air Squats
rest 3 minutes
3+7, 3+5, 3+5, 3+3
--------------------------
Wednesday June 12
p.m.
- Warm-up series - 2 push press + 2 jerk behind neck + 2 press behind neck in split position - 3 sets
42#
- Power clean + front squat + clean + jerk (3 sec pause in split) - 3 sets
53# -faster elbows, faster elbows, faster elbows
- Hang snatch high-pull, flat footed - 3 x 4
45#, struggled to keep feet flat
- Front squat - 65% x 4 x 3
87.5#
+
10 min amrap @85%
Row 350m
10 pull ups
10 burpees
rest 5 min
10 min amrap @85%
Airdyne 12 calories
10 back extensions
10 hand release push ups
3+90m, 4+12 cal+5


oh man.  pretty sore today, from the air squats (yeah, you read that right, AIR SQUATS) and kettlebell swings yesterday.  traps and quads are lit up.  couldn't string five pullups together, looking forward to getting that stuff back with the conditioning workouts in this cycle.
--------------------------
Thursday June 13
a.m
75 min hot yoga

p.m.
- Warm-up series - 2 clean long pull + 2 front squat + 2 clean Sots press
42#
- Clean segment pull (1”, knee, hip, finish) + clean pull - (1 + 1) x 2 x 3 sets
63#, 73, 83
- Clean & jerk - 60% (3 + 1) x 3 sets
68#
- Snatch balance - 3 x 3
45#, 50, 55
+
EMOM 20 MINUTES:
Even -7 DB Hang Squat Cleans, 20#/hand
Odd -25 Double Unders
--------------------------
Friday June 14
Rest Day
--------------------------
Saturday June 15
- Choice of warm-up series x 3 sets
- Snatch - after 60%, increase 3-5% per set with singles until you reach heaviest good lift for the day
- Clean & jerk - same as snatch

W/U 2 snatch long pull + 2 snatch push press + 2 overhead squats - 2 sets 42#
Snatch singles: 44.4#, 46.6, 48.8, 53, 55.5, 58, 60.2, 63, 66.2, 72.8

W/U  2 clean long pull + 2 front squat + 2 clean Sots press 42#
C&J singles: 68#, 71.8, 76.2, 80.5, 85.2, 89.6, 94, 98.4, 103, 108, 113


Holy shit, I was at the gym forever doing this shit.  I figured since you only continued lifting as long as form was good (competition good, damn near perfect), I wouldn't have so many lifts, but I was on point! I'd never done a legit squat snatch before and I think 80# is my current terrible form, press out snatch max, so I am all smiles over 72.8#.  113# definitely a split jerk pr, as all max overhead for me has been push presses. Bit off more than I could chew going for 118#.  Next week, after103#, I'll make 2.5# increases.  Now that's have a good strength base,oly lifting is much more enjoyable.  I think I'm down to do this cycle all 12 weeks... I feel like body weight snatch by 2014 is where it's at!

--------------------------
Sunday June 16
Rest Day

want to work on my olympic lifts because i think it'd be fun for colin and me to (someday) compete in something together... and i'm clearly not a crossfitter, and he'd sooner be a ballerina than a powerlifter. i'm committed to completing a five week cycle, and if i end up enjoying myself, then i'll go for seven weeks more (making it a 12 week cycle). this is my transition week, and saturday i'll be doing whatever i want, 'cause it's my birthday

i have been taking scraps of paper to the gym every day for my workouts, and then entering them here, but sometimes the sad scraps are hard to keep track of, so i think i'll enter a full week's programming at a time, and then enter my results as i complete.